CrossFit

5×2 1 1/4 Front Squats (heaviest possible)

Rest 60 Sec

Then…

“DIANE”

3 Rounds for time:

  • 25 Wall Balls
  • 25 Back Extensions/Supermans

Adequate rest then

Max Effort 500m Row

Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

7 min AMRAP:

  • 12 KB Swings
  • 12 KB Side Lunges (ea. leg)
  • 12 Burpee Pullups

7 min AMRAP:

  • 12 KB Sumo Hi-Pulls
  • 12 KB Goblet Lunges (ea. leg)
  • 12 HR Pushups