SATURDAY JULY 1, 2017

30
Jun

SATURDAY JULY 1, 2017

PLEASE REMEMBER TO PARK IN THE KELLY MOORE PARKING LOT TODAY AND WALK OVER TO CF580. CAR ACCESS TO OUR PARKING LOT WILL BE CLOSED AS THEY WILL BE REPAVING IT.  THANK YOU FOR YOUR UNDERSTANDING.

CrossFit WOD
PERFORMANCE

In teams of two, with only one teammate working at a time, complete the following for time:
1200 Meter Run (together)
immediately followed by…
12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)
immediately followed by…
1200 Meter Run (together)

 

CrossFit WOD
FITNESS

In teams of two, completely the following for time:
1200 Meter Run (together)
immediately followed by…
Partners alternate movements to complete a total of 16 rounds for time of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18 Air Squats

Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve completed 16 rounds.

 

 

BootCamp WOD
INTENSITY

In teams of two, completely the following for time:
1200 Meter Run (together)
immediately followed by…
Partners alternate movements to complete a total of 16 rounds for time of:
6 Strict Pull-Ups
12 Dumbbell Push Presses
18 Air Squats

Following the run, Partner A will perform 6 strict pull-ups, then Partner B performed 12 dumbbell push presses, then Partner A performs 18 air squats, then Partner B performs 6 strict pull-ups, and so on until you’ve completed 16 rounds.