CrossFit WOD

A. 10 Minute EMOM-

1 Squat Clean Thruster

*You choose the weight

B. 15 Minute Up Ladder…

3 Burpee Box Jumps (24/20)

3 Thrusters (95/65)

6 Burpee Box Jumps

6 Thrusters

9 Burpee Box Jumps

9 Thrusters…

*Continue to add 3 reps until 15 minutes is up.

FIT WOD

Warm-up

10 Rounds of :

10 PVC Leg Swings

10 PVC Back Squats

10 PVC Floor Wipers

Run 100 m

CORE: Coaches Choice

Partner Circuit #1

S1 – E1 Wall Balls (20/24)

E2 – WB Knee Tucks

S2 – E1 – KB Swings (24-16 kgs)

E2 Sizzor Kicks

S3 – E1 – Box Dips

E2 – Box Push ups

Run 200m – after all three sets are completed

Partner Circuit #2 (x2)

E1 – 1 1/2 Wall Balls

E2 – Squat Hold (3 sec), then jump

E1 – KB Russian Swings

E2 – Plate Ground to over head

E1 – Lateral low/Fast box overs

E2 – Lateral Low/Fast Box Jumps