Coach Sarah working with members on the Rower, as they begin their workout. 

Wednesday

CrossFit 

Strength:

20RM Bench Press 

WOD:

20 minute AMRAP of:

400 meter Run 

7 Bear Complexes, 95/65 (1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (BTN) 

Optional Accesory Work:

3 x superset of:

Max rep Strict Pull-up

Max rep Ring Dips 

Rest 3 minutes 

BaseFit 

WOD:

5 minutes ON/2:30 OFF x 4 rounds, AMRAP of:

10 Pull-ups

15 Push-ups

20 Wall Balls 

25 KBS 

30 Mountain Climbers 

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

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