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