WOD: #thank god its friday (17 min Cap) 10 Ring Muscle Ups *Scale to Burpee Pullup 20 Power Snatch 95/65 [75/55] 30 Pistols *Scale to Jumping Split Lunges 40/25 Calorie Echo/AAB 30 Pistols *Scale to 20 Power Snatch 10 Ring Muscle Ups STRENGTH: #Overhead Squat
#recharge them batteries For Time 500m Row or Ski, 1000m Bike 50 Alternating V-Ups (R/L=2) 25 Heavy Russian Swings (70/50lbs) 400m/40/20, 300m/30/15, 200m/20/10, 100m/5/5 Immediately, after finishing complete: AMRAP 2 of Burpees to Target CASHOUT: Sandbag Carry 2-3 Rounds 50m Sandbag Carry 150/100 (or heavier)
“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.