On a 5:00 clock,
Concept2 Row, 50 Calories
Wallball Shots, 30 Repetitions (20lb. / 14lb.)
Chest to Bar Pull-ups, 10 Repetitions
Single Arm Dumbbell Shoulder to Overhead, AMRAP (45lb. / 25lb. & see note below)
Rest up to 5:0 and complete an additional round.
Rest as needed then,
Tempo Deadlift, 3,3,3 repetitions (use a 5RM load – 5 second tempo)
Note: On Evolution A, if you do not make it to the Dumbbell Shoulder to Overhead, your score will be on a scale of 50 (the row) through 90 (the row, plus the wallball shots, plus the pull-ups). The Dumbbell station is single arm, and athletes can alternate arms as they see fit. Evolution B should be heavy – work within a 5RM load. Purple Belts should use a 53lb. Kettlebell (men) and 35lb. Kettlebell (women).
Tuesday Special Programs
- CrossFit (6AM, 8AM, 10:30AM, 4PM)
- Bag Class (5:30PM)
- Warrior Yoga (6:30PM)