1.25.16 – WOD 

   

 When we announced Burpees were in today’s workout this is the excited response we received. 

Monday

CrossFit

Strength:

15 minutes to establish a 5RM Back Squat

WOD:

11.3 

5 minute AMRAP of:

Squat Clean, 165/110

Jerk, 165/110 

Optional Accessory Work:

3 sets NOT for time of:

8 Bulgarian Split Squats, each side 

30 Banded Steps

BaseFit

WOD:

5 minutes of Rowing

4 minutes of 10m Shuttle Sprints

3 minutes of A-Squats

2 minutes of Pull-ups

1 minute of Burpees

Rest 5 minutes, then:

5 minute AMRAP of:

“Cindy” 


Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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