Family’s that do synchronized Burpees together, stay together. 

Wednesday

CrossFit

Strength:

3 sets for load of:

5 Dumbbell Deadlift

5 Dumbbell Hang Cleans

5 Dumbbell Front Squats

5 Dumbbell Jerks

*set must be done as a complex; rest as needed between sets 

WOD:

15-12-9 reps for time of:

Box Jumps, 24/20

Hang Squat Cleans, 135/95

Ring Dips

Optional Extra Work:

3 sets NOT for time of:

5 Weighted Strict Pull-ups

10 Single Leg RDL, each leg

15 Weighted Hip Extensions 

BaseFit

WOD:

5 rounds of:

200 meter Run -or- 250 meter Row

20 A-squats

15 ABMAT SU

10 Pull-ups

5 Pike Push-ups on Rogue Block

• rest 2 minutes after each round 

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

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