For time
15 Cal ski
30 S2O 42,5/30
15 Cal bike
30 S2O 42,5/30
PERFORMANCE
500-400-300-200-100 Row
25-20-15-10-5
Double DB snatch 17.5/12.5
*Rest 1:00 after every round
FITNESS
20 minute AMRAP
20/15 Cal bike
20 Goblet lunge steps
20 Russian KB swings
10K RUN
or
10K ROW
PERFORMANCE
Macho man
1 RM
FITNESS
Sumo deadlift
1 RM
For time
50 Double unders
10 BMU
50 Double unders
30 C2B
50 Double unders
50 T2B
50 Double unders
70 Sit ups
“Space Balls”
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
medball clean + wall ball
1 lap medball pec carry after each round
Catch up day
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Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.