Friday- Long Gone

CrossFit

5 Rounds:
AMRAP 1:00 at each station:
Alt. Pistol Squats
Dumbbell Snatch (50/35)
Calorie Bike
Rest 1:00 between rounds


Sweat-X

3 Rounds of:
8 ea. Single Leg Box Squats
8 ea. Single Arm Bent Over Row
30 sec Front Plank

Tabata:
Sandbag Back Squats & Sandbag Shouldering
Rest 1 min
Calorie Anything


Open Prep

1. Class WOD

2. 5 Rounds of:
200m Run
15 GHD Sit-Ups
10 Ring Dips