Psssst . . . We’re celebrating our 5 Year Anniversary is the BIGGEST way yet! So save the date and don’t be late, the ship departs at Sunset!
FITNESS
A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
Double-Under Practice x 45 seconds
Rest 45 seconds
B. For time:
30 Wall Ball Shots
30 Sit-Ups
20 Wall Ball Shots
20 Sit-Ups
10 Wall Ball Shots
10 Sit-Ups
AIM
A. Six sets of Hang Snatch + Snatch
Rest as needed between sets
B. For time:
30 Wall Ball Shots
30 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups
SPORT
A. “2014 Regionals Event 7″
64 Pull-Ups
8 Overhead Squats (205/135 lbs)
Crush it.
B. “2014 Regionals Event 6″
For time:
50-Calorie Row
50 Box Jump-Overs (24″/18″)
50 Deadlifts (180/120 lb)
50 Wall Ball Shots (20/14 lbs)
50 Ring Dips
50 Wall Ball Shots (20/14 lbs)
50 Deadlifts (180/120 lb)
50 Box Jump-Overs (24″/18″)
50-Calorie Row
OBSERVE THE 21-MINUTE TIME LIMIT…Do not finish the work after the time cap. Cut it and learn that you need to move faster and get through more when it counts.
CROSSFIT MOMS
Rest Day