ATTENTION LADIES! Don’t forget to RSVP for this Friday’s WOD and Wine night.
7PM at SciCoh, bring a friend and receive a free t-shirt! Your night will include a fun team WOD, samples, food, wine and door prizes. RSVP to sarah@crossfitscicoh or through our Facebook invite. Hope to see you there!!
Warm Up
Coach’s Choice
Skill
Burpee Box Jump Over
WOD
A. 10 min. to build to heavy 3 thruster
B. 12 min. Ascending Ladder by 3s
3 Thrusters (95/65)
3 Burpee Box Jump Overs (24/20)
6 Thrusters (95/65)
6 Burpee Box Jump Overs (24/20)
9 Thrusters (95/65)
9 Burpee Box Jump Overs (24/20)
etc..
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Travel WOD
5 Rounds
20 sec. mountain climbers
20 sec. squats
20 sec. rest