CrossFit C2L Naperville / Plainfield, IL

Welcome back to Benchmark Thursday. Today’s WOD is an Open WOD from 2013. This is a fun one so enjoy. Live a little.

Warm-up

200 Meter Run
:30 Seconds Inch Worm Walkouts
:30 Seconds Air Squats
:30 Seconds Leg Swings
:30 Seconds Active Samson
:30 Seconds Down Dog with Foot Pedal

100 Meter Run
:20 Seconds Inch Worm Walkouts
:20 Seconds Air Squats
:20 Seconds Leg Swings
:20 Seconds Active Samson
:20 Seconds Down Dog with Foot Pedal

Barbell:
5 Good Mornings
5 Back Squats w/ Pause
5 Push Press
5 Push Jerk
5 Stiff Leg Deadlift
5 Elbow Rotations

Skill / Strength

Accessory Work V4

3 x 10 Good Mornings (75/55)
3 x 8 Glute Ham Raises
3 x 12 KB Side Bends

Metcon – AMRAP

10 Min AMRAP

5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

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