Wednesday

CrossFit:

Strength: 10 minutes to build up to a heavy Power Clean + Push Jerk

WOD: 15 minute AMRAP of:

20 Clean & Jerks, 75/55 pounds

10 Bar Facing Burpees

20 Clean & Jerks, 115/75 pounds

10 Bar Facing Burpees

20 Clean & Jerks, 135/95 pounds

10 Bar Facing Burpees

20 Clean & Jerks, 185/115 pounds

10 Bar Facing Burpees

As many Reps as possible of 225/135 Clean & Jerk

*any style of Clean & Jerk is acceptable.

BaseFit:

WOD: Teams of 4 rotate thru 3 rounds for time of:

Buy-in: 200 Synchronized Jumping Jacks

30 Hard Pedals on Airdyne, 2 count
25 Wall Balls
25 KB SDHP
15 Burpees

Buy-out: 4 X 600 meter Run relay

*one team member at each station, rotate when all team members have completed the prescribed amount of reps at that station. So, kneel to one knee once you are ready to rotate to indicate to the other team members you are done with your part and ready to rotate
**one round is after every team member has completed all 4 stations

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

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