200514- “The Secret Window”

Full Equipment WOD 1.) Back Squat 5x5 @ 65-70% 2.) 3 rounds: From 0:00-3:00 run 400m *in remaining time complete max push-ups* From 3:00-6:00 Run 400m *in remaining time complete max walking lunge* Rest 2 min between rounds Score=total reps of pushups and lunges Sub run for 20/15 cal bike or row Minimum Equipment WOD 1.) DB or KB Goblet Squat 5x10 2.) 3 rounds: From 0:00-3:00 run 400m *in remaining time complete max push-ups* From 3:00-6:00 Run 400m *in remaining time complete max walking lunge* Rest 2 min between rounds Score=total reps of pushups and lunges No equipment WOD 1.) Tempo Air Squat 5x5 (8 seconds down, stand fast) 2.) 3 rounds: From 0:00-3:00 run 400m *in remaining time complete max push-ups* From 3:00-6:00 Run 400m *in remaining time complete max walking lunge* Rest 2 min between rounds Score=total reps of pushups and lunges

106 Perimeter Rd

Nashua, NH 03063
603-595-6400

info@crossfitnashua.com

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