Friday’s WOD

Friday’s Schedule

9AM & 1PM Classes ONLY.

 

Warm-up(please show up 10 minutes early to complete):

2 Rounds of:

5 Pullups

10 Pushups

15 Air squats

 

BootCamp & CrossFit:

Conditioning:

For time:

25 Grasshoppers  (r+l=1 rep)

20 Pull-ups

50 Box Jump (20 In.)s

50 Double Unders

20 Ring Dips

30 Kettlebell Swings, 73/53

30 Sit-up (abmat)s

20 Hang Squat Cleans, 95/65#

3 Rope Climbs

Intermediate –

KBS 53/35#

Hang Squat Clean 65/45#

Beginner – Coaches will scale you to your athletic ability

*BootCamp will change the lifting “clean” movement to goblet squats.

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