THU 7.25.2019

CrossFit-Brave-Square_140x140.JPG

Crossfit

Skill/Strength -

Evil Wheel

  • 3 x 8

WOD -

30 Rounds For Time - 35 Min Cap

  • 5 Box Jumps

  • 3 Hang Power Cleans

  • 1 Rope Climb

L1: 24"/20", 165/115, Legless RC
L2: 24"/20", 115/85
L3: 20"/16" or 24"/20" Step-ups, 95/65, 3 Jumping C2B
L4: 20"/26" Step-ups, 65/45 or DBs, 3 Ring Rows

Boot Camp

Skill -

Bar Hangs

  • 6 rounds of :10 seconds on / :10 seconds off

WOD -

Partner WOD - For Time - 20 Min Cap

  • 800m Run w/ Wallball

  • 40 Medball Cleans

  • 400m Run w/ Wallball

  • 20 Medball Cleans

  • 200m Run w/ Wallball

  • 10 Medball Cleans

-Runs together, switch ball carrying whenever-
-Split up cleans however-
-May use two different wallballs-