Monday’s WOD

Warm-up: (all classes get there 10 minutes before class):

1 Mile Bike

 

BootCamp:

17 Minute AMRAP:

SandBag Run, 200 m

15 Box Jumps, 24/20 in

15 Wall Balls, 20/14 lbs

 

CrossFit:

Strength:

10 Minutes to 5X1 Hang Clean + Jerk – work to a max single

 

Conditioning:

1) ME DU in 2:00

*Rest exactly 5:00 between 1 & 2.

2) 8:00 AMRAP of:

8 Muscle-ups or C2B Pullups
12 (alternating) Front Rack BB Step-ups 24/20″ @ 95//75/65#
24 Push Press 95/75/65#

 

CoolDown:

Roxanne –

Here’s how it works…

Start  “Roxanne” by The Police

Then do jumping jacks until they say Roxanne/ Red Light

Every time Roxanne/Red Light is said you have to do a burpee.

EVERY TIME Roxanne is said you HAVE to do a burpee start some on Redlight.

26 Reps of Burpees

https://www.youtube.com/watch?v=VMnyUfxPvmo

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