CF Basics and WOD are the same today. Please feel free to come to any of the scheduled class times

For Time:

• 30 Box Jump Over 24/20
• 50 Wall ball 20/14
• 1000m Run
• 50 Wall ball
• 30 Box Jump Over

Strength

Back Squat 5-5-5-5-5, reps

MetCon

• AMRAP in 15min
• 15 KBS 70/53
• 10 HSPU
• Run 200m

CF BASICS

AMRAP in 12 minutes

• 10 Box Jumps 24/20
• 5 Burpee
• :30 sec Plank hold (accumulate)

Rest 3 Minutes

AMRAP in 12 minutes

• 15 Air Squats
• 10 Push-ups
• 5 V-ups

Strength

Bench Press 5-5-5-5-5, reps

MetCon

• Amrap in 15minutes
• 7 Power Cleans 135/95
• 7 Toes 2 bar
• Sprint 100m
• 15ft Rope climb, 1 accent

CF Basics

3 Rounds For Max Reps

• 1 min Row (Cal)
• 1 min Russian twist (2 for 1’s)
• 1 min Up downs
• 1 min Grasshoppers (2 for 1’s)
• 1 min Rest