9.5.16 CrossFit Workout WOD Loveland Fort Collins CO

Warm-up

3 Rounds-

20 Double or Single Unders

20s Handstand Hold

10 Spiderman Lunges

10 Pushups

“DVB”

For Time-

Run 1 mile with medicine ball (20/14)

Then, 8 Rounds of:

10 wallballs (20/14)

1 rope climb

Run 800m with medicine ball (20/14)

Then, 4 Rounds of:

10 wallballs (20/14)

1 rope climb

Run 400m with medicine ball (20/14)

Then, 2 rounds of:

10 wallballs (20/14)

1 rope climb

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