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)


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”


Friday Special Programs

6AM & 4PM CrossFit

8AM – Wendler Strength and Olympic Lifting