The workout for 3/7/17 is...                                                            

  • By Leslie Friedman
  • 07 Mar, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 3/7  is...


Fittest at DeCO want to go see "The Fittest on Earth" March 23rd? Let's do it! Buy your tix online here. Once you've purchased them, shoot me an email at leslie@crossfitdeco.com so we can organize a fun night out! : https://www.tugg.com/events/fittest-on-earth-a-decade-of-fitness-55dl

Minute 0:00 - 3:30
- 400m Run + Max Double Unders in Remaining time
Minute 3:30 - 5:00
- Rest
Minute 5:00 - 8:30
- 400m Run + Max Box Jumps (24/20) in Remaining time
Minute 8:30 - 10:00
- Rest
Minute 10:00 - 13:30
- 400m Run + Max Alternating KB Swings (53/35) in Remaining time. Count total reps.
Minute 13:30 - 15:00
- Rest
Minute 15:00 - 18:30
- 400m Run + Max Med Ball Cleans (20/14) in Remaining time.
You will have 4 scores: 1 number for each section.

Accessory Work: 3x10 Pistols on each leg.

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