THURS - 9.12.2019

CrossFit-Brave-Square_140x140.JPG

CROSSFIT

Skill -

Kipping Technique

WOD -

30 Min AMRAP - Partners

  • 200m Run (together)

  • 60 Double Unders (each)

  • 50 Pull-Ups

  • 40 Double Dumbbell Box Step-Ups (20")

-Split As Needed-

L1: Unbroken DUs, C2B, 50/35
L2: DUs, Reg, 35/25
L3: 1/2 DUs or 2x Singles, Jumping C2B, 25/20
L4: Singles, Jumping PU, 15/10, 16"

BOOTCAMP

Skill -

9 Min EMOM

  • :25 Goblet Wall Sit

  • 10 Front Rack Dumbbell Reverse Lunge

  • 8 Romanian Double Dumbbell Deadlift

WOD -

6 Min EMOM

  • 7 Calorie Row

-2 Min Rest-

5 Min EMOM

  • 5 Devil Press

-2 Min Rest-

4 Min EMOM

  • 12 Reverse Lunges