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8:30am crew (aka PR MisFits) all smiles after a workout last week. Happy 2 year CrossFit anniversary Melanie B.! 

WEDNESDAY

STRENGTH

EMOM x 10 of:
1 Clean (Squat) + 1 Jerk

WOD

7 rounds for time of:
9 Burpees
12 KBS, Red/Blue
15 Wall Balls, 20/14
18 Double Unders
*Beginners = 0-6 months experience of CrossFit:
4 rounds for time of:
9 Burpees
12 KBS, Blue/Pink
15 Wall Balls, 16/10
27 Single Unders 

ACCESSORY WORK

A. 3 supersets of:
15-25 GHDSU
15-25 Hip Extensions
B. 3 x superset of:
5 Weighted Pull-ups
5 Weighted Matador Dips

BASEFIT

WOD

Every 7 minutes x 5 sets
5 minutes to:
Run 400 meters
20 Box Jump Overs
15 ABMAT SU
Max DB Thrusters in remaining time
– rest 2 minutes between rounds

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

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