Today's WOD at CrossFit KOA in Cranford New Jersey is 6 rounds for time of 250 meter sprint, 15 kb swings 53#/36# and 15 box jumps 24"/20". We have a new record for the women in the .5 mile Airdyne bike sprint. CrossFit KOA ladies be ready to take on the bike next week if you didn't do it this morning!
Check out Cranford Baseball All-Star George doing snatches and wall ball plus some highlights from this morning.
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