704-840-5742

CrossFit Gastonia

Forging Elite Fitness in Gaston Count

 

     WOD 

 
Wednesday (5:30am CrossFit, 6pm Box bootcamp, 7pm CrossFit)

Warm-up
Dynamic movements

Strength
Shoulder Press 
WO: 5-5-3 
WS: 3-3-3

Metcon (AMRAP - Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
10 box jumps, 20-inch
155-lb. squat cleans, 10 reps
women's rx 115-lb.