-30 In Unison Kettlebell Swings 55/35# RX+ 70/55# MRX 45/25#
-60 Alternating Box Jump Overs 24/20″ RX+30/24 MRX 20/18
-30 in Unison T2B
-60 Alternating Front Squats 95/65 RX+115/75 MRX 75/55
-30 in Unison Barbell Push-Ups
-60 Alternating Deadlifts
-300m in Unison Run
-60 Alternating S2O
-30 in Unison Burpee Pull-ups
-60 Alternating WallBall Shot Passes 20/14# 10/9′ MRX 20/10 9′
*In unison = staying together during the reps; Alternating =partner does 1 rep, when complete other partner does next rep. All Athletes are doing 30 reps of each exercise!*
Post time to responses.
If anyone is interested or knows anyone interested in starting CrossFit, we are now offering a new schedule for our CrossFit 101! There will be a new CrossFit 101 series offered every week at 6:30pm on Monday, Tuesday, Wednesday and Thursday nights. Contact Nicole at email@example.com to get signed up or if you have any questions.
Friday: The Open WOD will be the Workout of the Day & that evening we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!
Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD
Sunday: 11am-1pm- Open WOD