Monday

CrossFit:

WOD: 5 rounds for time of:

30 Double Unders
20 Wall Balls, 20/14 pounds @ 10/9 foot target
10 Ring Dips (must muscle-up for Rx)

*this WOD has a 12 minute time cap

Strength: Deadlift 5-4-3-2-1

BaseFit:

WOD: 21-18-15-12-9-6-3 reps for time of:

Kettlebell Swings, Blue/Pink
HR Push-ups
Box Jumps, 24/20 inch box

*this WOD has a 20 minute time cap
**once the clock hits 20 minutes, you start a 5 minute AMRAP of:

10 Supermen
10 Sit-ups

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

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