July Beach WOD
You must sign up for the today’s workout before 7am or Coach Jeff cannot guarantee there will be enough equipment for you! (ex: not enough Kettlebells means twice the burpees.)
Meet under the OIB Pier at 8:45am
Parking: Take a left through the rotary, on the left after the mini golf course there is free parking on the dirt lot under the green “Flamingo Row” sign. Walk across the street for beach access and to the right is the pier.
Complete as many rounds and reps as possible in 14 minutes of:
9 Burpees
20 Kettlebell Swings (24/16kg)
20 Air Squats
CROSSFIT MOMS
Advanced
4 rounds
400m run
12 backsquats #65
Intermediate
3 rounds
400m run/walk
12 backsquats #45
Beginner
3 rounds
200m run/walk
9 backsquats #25