
Beau
AMRAP in 20 minutes
200M Run
25 Thrusters(45/65)
OMAR
5 ROUNDS FOR TIME
20-15-10-15-20
WALL BALLS
PULLUPS
DIPS
STRICT PRESS
21,18,15,12...3
Hang Power Clean 85/115#
Mule Kicks
KTE's
20 D/U:100 Jump Rope (odd)
400m Run (even)
FUJI
3 Rounds for Time
10 Long Jumps
100yds Lunges
21 Swings
21 Burpees
21 Ball Slams
T-$$$
2 ROUNDS
400M RUN
15 D/L (135/185)
10 SLAPPY PUSH-UPS
2 ROUNDS
200M RUN
15 DIPS
10 HSPU
2 ROUNDS
50 YARDS SPRINTS
50 AIR SQUATS
50 SIT UPS
There is a new class starting @5:30pm on Mondays and Wednesdays at the HQ(Boca location). So for those of you that are getting off of work and want to WOD, come and join us. If you have never done CrossFit, than you are totally missing out on what true fitness is all about.
Any questions please contact us, via email or phone.