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Coach Sarah running a tight ship with 22 people training 

THURSDAY

WOD

5 rounds, each, for time of:
250/200 meter Row – or – .3 mile Airbike
12 Burpee Box Jump Overs, 24/20
– rest 2 minutes between rounds

REST

Rest 10 minutes

WOD

EMOM x 10 of:
200 meter Run

ACCESSORY WORK

A. 30 Muscle-ups in as few of sets as possible, rest as needed between sets (try to keep reps similar each set)
B. 10 minute hang off edge of Rogue ballistic block

BASEFIT

WOD

4 rounds of:
1 minute ON/1 minute OFF
KBS
Knees to Elbow
Burpee Box Jumps

 

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

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