Monday’s WOD April 20th

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

2 Rounds:

Row 500 M

10 Burpees

 

BootCamp:

For Time:

100 Double Unders

— then —

5 Rounds of:

10 Grasshoppers

10 Pull-ups

— then —

100 Double Unders

 

CrossFit:

Skill:

Burgener Warm-up

 

Conditioning:

15-12-9 Reps, For Time of:

Pull-up

Burpee

Each For Time:

Run 100 M

Run 50 M

Run 100 M

Run 50 M

Run 100 M

Run 50 M

 

*Rest 1 min between efforts.

 

21-15-9 reps, For Time of:

Thruster, #110/75/55

Sumo Deadlift High-pull, #110/75/55