WOD

CrossFit:

Teams of 2. Only 1 person works at a time.

Every 7min. x 5 Rounds: (35min.)
Round 1) 40 Cal Bike + Max Pull-Ups
R 2) 40 Cal Row + Max Hang Power Cleans 135/95
R 3) 40 Cal Bike + Max Burpees
R 4) 40 Cal Row + Max Pull-Ups
R 5) 40 Cal Bike + Max Deadlifts 225/155

ONLY work until the 6min. mark! Everyone is getting a 1min. rest before starting the next round at the 7min. mark.

ADV is 50/40 Cals

Ladies regular RX is 30 Cals on everything.

SWEAT:
20min. to finish…
50 Push Press 75/55
40 Box Jumps 24/20
30 SDHP’s 75/55
200m Run
10 Wall Climbs
200m Run
30 SDHP’s 75/55
40 Box Jumps 24/20
50 Push Press 75/55

Rest 5min.

2 Rounds:
1min. Plank (with weight if possible)
1min. Russian Twist (bodyweight)
1min. Plank
1min. Bicycle Abs
1min. Rest

Ideally I don’t want anyone to actually finish part 1, but get really close. If you know you can finish then bump the weight up to 95/65lbs.
High Intensity Body Building (HIBB):
A.) Every 3 min for 10 Rounds
10 Cal Assault Bike Sprint
5 Deadlifts at 70-80%
Rest 5 min then…
B.) 50-40-30-20-10
Lateral Barbell Lunges (bar on your back) 95/65 (L+R=2 reps)
Push Us

Address:

1827 Garnet Ave
San Diego, CA 92109

Phone Number:

All Friday evening CrossFit classes are cancelled (4,5&6). Join us instead for Friday Night Lights 5-8pm. SWEAT class will continue as usual.