Knockout CrossfitWhat is CrossFit?CrossFit Strong Man

WOD − 07/23/2014

10 air squats 30 second RBM 15 PVC pass thrus 10 strict press with PVC pipe then 15 air squats 30 second Sampson Stretch each side banded front rack stretch then with empty bar for 2 rounds 6 hang cleans 6 front squats 6 strict press (10 minute cap on warm up if athlete does not finish



8 min AMRAP 10 box jump overs 30/24 10 reverse burpees 10 barbell roll outs

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the Knockout CrossFit in Lawrenceville is a great place to workout, get in shape and have fun doing CrossFit.