FRIDAY 180427
Evolution A:
Three Rounds for Time:
Push Press, 12 Repetitions (95lb. / 65lb.)
Single Leg Squat, 10 Repetitions (Alternating 5 Each Leg or 30 Squats)
Run 200 Meters (to Krav Maga)
15 Toes to Bar
Run 200 Meters
Rest as needed then,
Evolution B:
As Many Muscle-ups As Possible in 3:00 (Ring or Bar)
Or,
Evolution C:
As Many Rope Climbs As Possible in 3:00
Note: Today’s workout on Evolution A is meant to be a burner! Ideally all repetitions are consecutive with a completion of less than 10:00. Athletes can then pick Evolution B or C or perform both.
Cori and Margaret during “Nicole”
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Friday Special Programs
6AM & 4PM CrossFit
8AM – Wendler Strength and Olympic Lifting
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CrossFit Amundson
CrossFit Amundson
Firebreather Athletics
