Coach Sarah doing her thing with On-ramp class.

Wednesday

CrossFit:

Strength: 10 minutes to build up to a heavy Split Jerk

WOD: For time:

Run 400m

25 Power Clean

Run 400m

25 Push Press

Run 400m

25 Deadlifts

Run 400

25 Back Squats

Barbell is 115/75 for all movements

*this WOD has a 16 minute time cap

BaseFit: Set a 45 minute running clock:

First 15 minutes:

Jog 1 mile, roll out and stretch with remaining time

Next 15 minutes with a Partner for time:

3 rounds of:

50 Wall Balls
35 Pull-ups
20 Mountain Climbers, 2 count

*one person works at a time

Final 15 minutes with a Partner for time:

3 rounds of:

50 Medball Cleans
35 DB Snatch, Alternating
20 Toes to Bar

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

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