Friday Sept 13, 2019

CFclass2018

Don’t forget YOGA tomorrow 9/14/2019 at 7:30am 

Warm Up:  
4 rounds
30 sec Deadhang
250m Row
15 Weighted Step Ups

SWOD: 
4 rounds
100m Sandbag/Odd Object Carry *at the shoulders
500m Row
50 Ft Handstand Walk/100 Ft Bear Crawl/5 Wall Walks

WOD: 
10min Amrap
12 Box Jump Overs (24/20)
1 Rope Climb
12 Sit Ups
1 Rope Climb
rest 2min
then
8min to find 5 rep Push Jerk *from the rack