CrossFit

3-3-1-1 Push Jerk (work up to a 1 rep max)

Then…

3 Rounds:

  • 500m Row
  • 30 Wall Balls
  • Rest 1:1

Basics

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

  • 15 Burpees
  • 3 Rounds of: 10 Pullups – 10 Med Ball Cleans
  • 15 Burpees
  • 3 Rounds of: 10 Toes 2 Bars – 10 Med Ball Cleans
  • 15 Burpees
  • 3 Rounds of: 10 Box Jumps – 10 Med Ball Cleans
  • 15 Burpees