Wednesday- Doce

Bring a Friend for Free Dec 1

CrossFit 

​AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Sweat-X

3 Rounds of
6 Chin-Ups
9ea. KB Single Leg SLDL
12 Toes to KB

3-5 Rounds of:
10/8 Cal AirBike
10 KB Swings
10 Box Jumps
10 Wallballs 
*Round for round with a partner.

Open Prep

1. Class WOD

2. Gymnastics Conditioning
1-2-3-4-5-6-7-8-9-10
Unbroken Chest to Bar Pull-Ups
Rest 2:00
10-9-8-7-6-5-4-3-2-1
Unbroken Toes to Bar
3. Recovery Row
10 Minute Recovery Row