saturday

8 am CrossFit

AMRAP 20:
50 Synchro Walking Lunge Steps
25 Chest-to-Bar Pull-ups
50 Box Jumps (24/20”)
25 Triple Unders
50 Hip Extensions
25 Ring Dips
50 Knees-to-Elbows
25 Partner Wall Ball Tosses (20/14#)
50 Synchro Sit-ups
5 Rope Climbs (15-ft.)
​- With a partner. Partners alternate work and rest, except when the movement is synchronized.

Optional Finisher

​FOR QUALITY
250/150 Alt. Box Step-Ups (24/20)*

Week 1 of 6 -- "Chad" Extra Credit #2

*Weight Vest Optional

9 am CrossFit Basics

Every 5:00 For 3 Rounds:
200m DB Farmer Carry (35/25#)
AMRAP:
10 DB Deficit Push-ups
10 DB Squats
​- Use two DBs