8/7/15

By 08/07/2015 wod

Yesterday’s classes were so much fun! I had a blast meeting everyone today, and thank you for your stories and welcoming in to the community!

See YOU today!

8/7/15CrossFit WOD

A.  Back Squat- 20 rep max

*You choose the weight, push yourself on this.  If you fail your 18th rep, that is okay.

B. 4 Rounds For Time-

50 Double Unders

400m Run

30 Abmat Sit-ups

F.I.T. WOD

Warm-up-

4 Rds

250m Run

1 Bear Crawl

5 Push-ups

1 Crab Walk

5 Squats

CORE: It’s a Surprise :)

AFAFP

Buy in : 7 Burpees

Then 3 Rds of

31 Box Jump overs (lateral)

31 Barbell Back Squats

31 Barbell Push Press

Cash out: 7 Burpees

Partner AFAFP + Total Score

2 Rds per person

– Each Rd. starts with/ 20 GHD Sit-ups

P1 – Run 200 m

P2 – Complete AMRAP of:

KB Thrusters (53/35)

P1 – Run 200 m

P2- AMCAP of : Row

 

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