CrossFit
Today will be Make-up Day
if you have missed any
of the Fitness Challenges.
Warm-Up / Skills
3 min Jump Rope “practice DU’s”
10 Wall Squats
10 Hip Circles
10 Leg Swings
10 Dips
10 Back Extension
Lunge Complex
5 Kick Ups
Strength
Exercise: Back Squat/lbs
Reps: Pick Your Posion
Comment: 15 min to work on a SKILL
or Something you suck at….
Pick one thing and work on it
“Clean Finish”
4 x 3 min AMRAP
200m Buy-in
5 HSPU
5 Over Box Burpee 24/20
10 T2B
Max HPC for the remaining time 155/105
Result Type: AMRAP
Male Rx: 155 lbs
Female Rx: 105 lbs
Comment: 1 Min Rest Between Rounds
