WEDNESDAY 160914

“Road Work”

As Many Rounds As Possible (AMRAP) in 20:00 of:

Run 800 Meters (Or Concept2 Row 800)
50 Squats
40 Sit-ups
30 Push-ups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Run 800 Meters (Or Concept 2 Row 800)

Note: If you’ve got a weight vest, wear it for todays session. Completing 1 full round consists of 280 repetitions and 1 mile of running. If you complete 1 full round, return immediately to the Squats. Therefore, 2 full rounds would consist of 560 repetitions, and 1.5 miles of running. This workout is in a series designed to help prepare and condition the body for the upcoming 24 Hour Fundraiser of “Cindy'” for Amanda’s health fund on October 1 and 2, 2016.

45pm

Strong Mind – Strong Body – Strong Spirit

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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 HQ programming with modifications as needed.

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

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