Monday’s WOD

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Warm-up (please arrive 10 minutes before class to do):

500 M Row

 

BootCamp:

20 Minutes For Time:

5 Burpees

100 M Run

15 Goblet Squats 53/35#

20 Ab-Mat Situps

 

CrossFit:

Skill Work:

2 Rounds of weighted Burgener — Coach calls the weight

Kettle Bell Turkish Get-ups

 

Conditioning:

Reps For Time /21–15–9–6–3:

Overhead Squats 135/95#

Toes to Bar

 

Intermediate:  

OHS 95/65#

Beginner:

Coach’s will scale according to your athletic level

 

 

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