7 Aug /0 Comments/CrossFit WOD 8-8-14 GO TO FRIDAY THROWDOWN!!!!!!! 30 min EMOM Minute 1 – 15 Heavy Russian Kettlebell Swings Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (you choose the load) Minute 3 – 12 Burpee Box Jump-Overs (24″/20″)