As Many Roundsd As Possible in 20:00 of,
Run 200 Meters
Kettlebell or Dumbbell Thruster, 20 Repetitions (15lb. to 35lb.)
20 Inch Box Step-ups, with Kettlebell or Dumbell weight, 20 Repetitions (10 Each Leg)
15 Pull-ups

Note: The Kettlebel Thruster will be reviewed in class. Find a weight you can manage for consecutive Thruster repetitions. The combination of running, Thruster and Step-up is a super challenging posterior chain movement combination.



“Great Athletes win first in their mind, then arrive on the field. When the battle is won internally, the focus narrows onto the glory of the effort, not attachment to the outcome.” – Greg Amundson


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our Light workout will be our HQ Programming today.

Endurance Workout (1:00 PM at HQ)

Check whiteboard at HQ and be prepared for an EPIC Van trip!

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


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