Every Two Minutes for 14:00 (7 Rounds)

Power Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions Each Leg
Push Jerk or Split Jerk, 1 Repetition

Rest as needed then,

“Track Time”

Run Big Loop (or Row 1500 Meters)

Rest as needed then,

Run 400 Meters (or Row 400 Meters)

Rest as needed then,

Run 200 Meters (or Row 200 Meters)

Note: Todays workout comes from “The CAMP” and is potent! Barbell weight is unique to each athlete, yet should allow consecutive repetitions. Recommendations are between 95lb. and 135lb. for men and 65 to 95lb. for women. The runs should be all out, 110% effort and speed. All runs will be timed from “doorway to doorway”.

Molly and Corey – Nice Handstand!


Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Open Gym (1:00 PM – 4:00 PM at HQ)

Krav Maga (Class IV 6:00 to 6:45 PM at Krav Maga)


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