8/11/15
CrossFit WOD
A. 100 Pushups For Time
*7 Minute Time Cap, scale as needed
B. 5 Rounds-
1 Minute Max Hang Power Cleans (135/95)
1 Minute Max Air Squats
1 Minute Max Deadlifts (135/95)
1 Minute Max Air Squats
*Score total reps
FIT WOD
1. Warmup
Tabata of:
Push-ups
Squats
RUN 400m
2. CORE – CLASS CHOICE (Tabata style – 2x)
3. Tabata Circut
20 sec on, 10 sec off (complete each before the next
Row/Run
Barbell Thruster (45/35)
Box Overs
Ring Mountain Climbers
Burpees
4. Partner Tabatas
20 on, 10 sec hold – then switch positions
P1 Burpees
p2 Squat hold
