Community Notes: Tonight is our 2 year anniversary party for Reebok CrossFit Bare Cove.  We want to welcome all CrossFit SciCoh members into the community.  You and your family are invited to come to Reebok CrossFit Bare Cove at 6PM to enjoy some good food, meet some fellow crossfitters and have a great night out!

Warm Up

Coach’s Choice


Kettlebell Swings


In teams of 3 – Each person compeletes 3 rounds of:

20 Cal Row

30 KB Swings (70/53)

40 Double Unders

Conga line style. Athletes line up behind erg and must stay in that order.  Athelete #1 rows 20 cals. When he/she is complete, he/she moves on to kettlebell swings. Athlete #2 can now row but can not move on to kettlebell swings until Athlete #1 is complete.


Travel WOD

5 Rounds For Time:

10 push-ups

10 hollow body hold

Run 200 meters