Friday’s WOD

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

1 Mile Bike

 

BootCamp:

8 Minute AMRAP:

10 Box Jumps

5 Dips

-then –

For Time:

800 M Run

15 Toes to Bar

20 Grasshopper

800 M Run

 

CrossFit:

Skill:

Weighted Sled Push

3 X

High Handles (there)

Low Handles (back)

 

Strength:

Strict Press

1-1-1-1-1-1 reps

 

Conditioning:

10 Minute AMRAP:

400 M Run

15 Thrusters, 95/65/45#

15 Toes-to-bars

 

*3 Minute Rest

 

10 Minute AMRAP:

20 Double Unders

10 Sumo Deadlift High pull 95/65/45#

20 Mountain Climbers

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