CrossFit WOD
PERFORMANCE + FITNESS
A.
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds
BootCamp WOD
INTENSITY
A.
5 Sets
2 Min AMRAP
200m run / 250m row
With remaining time max cal AD Pro Bike
1 min rest between sets
(Score is cal)
B.
AMRAP 16
8 DB GTO
8 Burpees over Dumbell
16 Scissor Kicks
