CrossFit WOD
PERFORMANCE
For time:
2000 Meter Row
immediately followed by…
Five rounds of:
9 Front Squats (155/105 lbs)
12 Chest to Bar Pull-Ups
immediately followed by…
800 Meter Run
(stagger in heats depending on class size)
CrossFit WOD
FITNESS
For time:
2000 Meter Row
immediately followed by…
Five rounds of:
6 Strict Pull-Ups
12 Goblet Squats
immediately followed by…
800 Meter Run
BootCamp WOD
INTENSITY
A.
8 Mins AMRAP
12 Box Tricep Dips
15 Glute Bridges on Box
30 Mountain Climbers (box)
– 1 minute rest –
B.
8 Mins AMRAP
16 One-hand Kb Swings
12 Single Arm Kb Push Press
8 Single Arm KB Snatch
C.
4 RFT:
16 Side Lunges
10 Burpees w/ Lateral Jump Over DB
30 Double Unders / 60 Singles
30s Hollow Hold
