Thursday & Friday

CrossFit:

Strength: Back Squat 8-8-8-8

WOD: 10 minute AMRAP of:

1 Power Clean
1 Toes to Bar
2 Power Clean
2 Toes to Bar
3 Power Clean
3 Toes to Bar
Continue this sequence as long as you are able during the 10 minutes…

NOTE: weights for Power Cleans are as follows:

Rounds 1-4 = 135/95 pounds
Rounds 5-8 = 155/105 pounds
Rounds 9-12 = 185/115 pounds
Rounds 13+ = 225/135 pounds

BaseFit:

WOD: Teams of 3 for total points:

5 minutes of Max Calories on Rower
4 minutes of Max Air Squats
3 minutes of Max KB Swings
2 minutes of Max HR Push-ups
1 minute of Max V-ups
2 minutes of Max HR Push-ups
3 minutes of Max KB Swings
4 minutes of Max Air Squats
5 minutes of Max Calories on Rower

* one person working at a time

MWOD:

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

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