DON’T FORGET ABOUT OUR MOBILITY CLASS TONIGHT @ 7PM! YOU WON’T WANT TO MISS IT!
There will still be CF MELT class tomorrow @ 7pm as well…
Skill Warm-up:
3 Rounds not for time:
50 Double Unders
6-8 Alternating pistols (please warm up well and scale accordingly)
10-12 Ring Dips
WOD:
4 Rounds for time:
Run 400m
20 Kettlebell Snatch 53#/35# (don’t have to alternate)
15 Burpee Box Jump Over 24″/20″
10 Chest to Bar Pull-ups
CrossFit MELT (8am and 7pm)
TABATA!!!!!
A full tabata round of the following exercises:
Row for calories
Wall Balls
Reverse Lunges with weight
Jump Squats w/barbell
Wall Ball Sit-ups
Rest 1 Minute between each exercise…..
REST 3 MINUTES
then,
Run 1 Mile OR Row 2k for time!
