Friday September 21

Warm up
500 Jump Rope


WOD

"Bye Bye Brett"

3 Rounds

30 Burpees
500 m Row



Finish: 300 Push Ups



So long

Wednesday September 19

Workout Explained

Warm Up

300 Jump Rope
50 Push Ups
100 Squats

"FGB"

"Fight Gone Bad"

Perform as many reps of each exercise in 1 min as possible

Wall Ball (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (for calories)

Rest

Tuesday September 18

Smart Man!

Warm Up

50 Squats
40 Leg Lift

WOD

"EVA"



Skill

7 min of Burppes

Monday September 17

CrossFit or not Hard work looks the same.

Warm Up

5 Rounds of CINDY

5 Pull Ups
10 Push Ups
15 Squats



"GRACE"

30 Clean and Jerks (135/95)


5 Rounds For Time of:

5 Hand Stand Push Ups

5 Rope Climbs