Thursday & Friday

CrossFit:

Strength: Build up to a heavy of the following complex:

Clean
Front Squat
Shoulder to OH
Back Squat
Shoulder to OH

WOD: 5 rounds for time of:

200 meter Run
10 Chest to Bar Pull-ups
10 Front Squats, 135/95 pounds

*this WOD has a 15 minute cap

BaseFit:

WOD: With a partner do 5 rounds of:

25 Air Squats
20 Sit-ups
15 Push-ups
10 Strict Pull-ups or Ring Rows

*partner A does entire round while partner B rests, then switch (so 10 rounds total)
**30 minute cap to finish all 10 rounds

MWOD: 8:30am Thursday morning

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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