KB WOD

Post author By CrossFitMGM
Post date December 19, 2014

37 Railroad, 41 Railroad – CrossFit Group

Metcon (Weight)

5 Rounds

500m Row

5 KB Cleans

50m Rack walk

5 KB Presses

50m OH Lockout Walk

5 KB Front Squats

50m KB Lunges

5 KB Dead lift a

50m Farmers Walk

"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C & J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

~ Greg Glassman,
CrossFit founder and CEO

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