15 minute AMRAP of:

Run 200 meters

12 Power Wall Balls (20/14)

8 Box Jumps (24/18)

MLS: 50 D.U.’s for time

Endurance WOD

“Endurance Gone Bad”

3 minutes at each station for 3 rounds

Rowing

Sit-Ups

Weighted ball carry RUNS

Burpees

MLS: 30 Supermans

Meet at CFOIB.

Strength: 1 RM Back Squat

CrossFit: 1 RFT:

Run 250 meters

50 air squats

Run 500 meters

35 air squats

Run 1000 meters

20 air squats

“CrossFit’s Relationship with Reebok Enhances Its Financial and Commercial Credibility” by Patrick Rishe, Forbes.

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WOD

Strength: Back Squat – 1 RM

CrossFit: 1 RFT:

Run 200 meters

50 air squats

Run 400 meters

35 air squats

Run 1200 meters

20 air squats

Coach’s Notes: 12 minutes to find 1 RM. Post 1 RM B.S. and time completed to comments.

Tabata:

Pull-Ups

KB swings

D.U.’s

Burpees

MLS- 50 Hip Extensions

Endurance WOD meet at CFOIB

“Fight Gone Bad Endurance”