Friday 8-30-19

Labor Day, September 2nd. 8AM Bootcamp, 9AM, 10AM CrossFit Only.

WOD

Workout

FOR TIME*
150 Wall Balls (20/14)|(14/10)**
75 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order and broken up by athlete in any way.
**10’/9′ for M/F

Need More?

Do this after the workout.

EMOM x 16 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – :40 Ring Muscle-Ups

*Goal for the muscle-up is to accumulate 30-40+ reps across the 8 rounds. Try to avoid single reps, shoot for at least sets of 3+ reps at a time.