Partner WOD: 

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20 Minute AMRAP
50 Wall-Ball​(20/14)
100 Double-Unders
50 Push-Ups
100 Double-Unders
50 cal. row
100 Double-Unders
50 Pull-Ups
100 double-unders

*split as needed, one person working at a time


Conditioning:
Running Clock​(30 min)

Every 3 min x 5 sets
12 Jump Lunge
10cal Bike
12 Air Squats
10cal Bike
+
Every 3 min x 5 sets
15 KBS​(1.5/1)
200m Run
10 Hollow Rock
200m Run

 


It’s Bring a Buddy Day!!!

Have a friend who has been wanting to try out CrossFit??  Bring him/her to any one of our regularly scheduled classes today to try a class on us!!

*

Ultimate CrossFit Blood Drive
June 30
9-12

sign-ups on the bulletin board at the gym