We’ve been having some technical difficulties since updating to a new operating system!!! Sorry for the missing blog posts!

8:00AM Bootcamp:

Warm Up:

400m Run + “Fit Ball”
SE7EN #1
7 sets of:
70 Jump rope Skips (Advanced 50 Double unders)
7 Burpees (Beginners Squat Jumps, Inter NOPUB, Advanced Burpee)
7 Sprints (Beginners 20m, Inter 25m, Advanced 30m)

Each round is 4 min: Complete the sprint as fast as you can and rest for the remaining time.

CrossFit 9:00AM
In a team of 3 AMRAP 15 minutes of:

Player 1: 200m Run (pacer)
Player 2: 3 Wall Balls + 1 Burpee  (Record reps each round)
Player 3: Plank Hold
Score is total burpees

Rest 5 minutes

In a team of 3 AMRAP 15 minutes :

Player 1: 250m Row (pacer)
Player 2: 15 Double Unders + 1 GTO 135/95 (Record reps each round)
Player 3: Russian KBS 53/35
Score is total reps of GTO

Player 2 and 3 keep doing prescribed movements and reps until the pacer is finished, then rotate.