CrossFit Fishers
Making a Better You!
12.14.10 Tuesday
WOD
1000m row
4 rounds
20 Butterfly Sit-ups
10 DB Snatch R 30/20#
20 Weighted Overhead Step Lunges (plate) 35/25#
10 DB Snatches L 30/20#
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CrossFit Fishers 
Bryan rx’d 17:09
Run for row (18:52)
Elliptical Machine for Row (18:15)
Yesterday’s WOD: 100/110/110/110/120
CashOut: Max burpee’s in 1 minute (in place of cal row): 17
Rest 10 min’s
Then today’s WOD: 50 sumo’s (45lbs) in place of 1000m Row and used 25lb DB’s on snatches and o.h. lunges: 12:08
Sub 100 SDHP (55lbs kb) for 1000meter row, the rest as Rx’d: 20:02
Lauren rx’d 19:12
Carrie rx’d 16:32
Pam rx’d 14:04
Troy rx’d 13:22
Hamstring from Man Cave 21:50
800m run
3 Rounds
10 KB Snatch R 25#
20 Weighted Overhead Step Lunges (plate) 35#
10 KB Snatch L 25#