HUMP DAY!!

Main – CrossFit

Be better than you were yesterday!!

Metcon (No Measure)

Skill Work:

3 Rds for quality work.

10 Kip swings

10 Hollow rocks

10 Pushups with 2 shoulder taps after each rep

10-15 GHD situps

60 Ft bear crawl

Metcon (Time)

3 RFT:

20 Wall balls (20/14#)

20 T2bar

This WOD is all about speed and moving fast. Sub 6 Minutes is a very good goal to go for.

*Athletes who want a challenge can do 30/20# wall balls. If you finish over 8 minutes, 30 rep Burpee penalty. If the athlete finishes over 10 minutes, 50 rep penalty.

Who is up for a little challenge? Ask the trainer to count your reps.

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