Warm Up
Arm/Leg Swings x 10
10 Burpees
2 rounds of:
10 Hang Power Clean, Pole to Pole Sprint x 2
10 Air Squats, Pole to Pole Sprint x 2
10 Push Press/Jerk, Pole to Pole Sprint x 2
WOD
Team WOD
-2K Row while partner holds Front Rack Position
-100 Power Cleans while partner holds Position at bottom of Squat
-50 Burpees while partner holds barbell in Overhead position
Barbell weight:
M-95, F-65, C-75
*Split work however you want
Thank you for your interest in Swamp Rabbit CrossFit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
