Friday’s WOD

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

500 M Run

 

BootCamp:

10 Minute AMRAP:

100 M Run

10 Box Jumps

10 Kettle Bell Swings

10 GrassHoppers

–THEN–

*4 Minute Rest

–THEN–

10 Minute AMRAP:

10 Double Unders

10 Burpees

10 Pull-ups

 

CrossFit:

Skill:

15 Minutes to work on Kettlebell – Clean & Jerk Both Arms

 

Conditioning:

15 Minute AMRAP:

5 Hang Power Snatch 135/95#

10 Push-ups

100 M Sprints

Intermediate:

95/65#

Beginner:

Coach’s will scale according to your athletic ability

 

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