Supporters, community members, friends, family.
Thursday & Friday
CrossFit:
WOD: With a 30 minute running clock:
0-9:59 you have to complete:
75 Double Unders
3 rounds of:
20 KB Swings, Blue/Pink
10 Burpees
Then, 75 Double Unders
10:00-19:59 you have to complete:
4 rounds of:
5 Muscle-ups
10 Box Jumps, 30/24 inch box
20:00-30:00 you have to complete:
30 Squat Clean Thrusters, 95/65 pounds
Rest 10 minutes, then complete skill work
Skill: Every 2 minutes for 4 rounds:
1 Power Clean + 1 Clean (Full) @ 80% 1RM Power Clean
*complex style
BaseFit:
WOD: 4 rounds of:
1 minute max Wall Balls
1 minute Plank hold
1 minute max Pull-ups
1 minute Wall Sit hold
1 minute max Burpees
1 minute Rest (complete)
*score is total reps
Mobility WOD: 
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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