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CrossFit WOD

3x
10 Lateral Dumbbell Raises
10 Front Raises
10 BW or light weight Bulgarian Split Squats
20 Bicycle Crunches

With a Partner complete:
20RFT:
5 Push-ups or Ring Dips
10 Box Jumps 24/20”
20 Squats

• Switch Partners every 400m Run

20 Minute Cap

Go to yoga!


SWEAT

20 min AMRAP
1 Round= 1 Point for your team

15: Wall Balls
8/10: Cals on the Bike
5: Pull-Ups or Ring Rows
*200m: Slam Ball Run

12 min AMRAP
*switch out with team members*
1 sprint= 1 point
100m: Sled Pushes