Fort Myers CrossFit Tb Monday 4th of July 2011 Boot Camp

4th of July


8:00am ONLY BOOT CAMP


No early classes and NO evening classes!



WOD:

Station 1

2 rounds (5 min. AMRAP each round)

200 M Row

20 Squats

REST 1 Minute between each round



Station 2

2 rounds (5 min. AMRAP each round)

10 Wall Balls

10 Push Ups




Station 3

2 rounds (5 min. AMRAP each round)

30 Double Unders

10 Burpees


RidgeWOD:
Thrusters: 5 of 5x @ 85%

Aux. Work: 5 Rounds NOT for Time
KB Swings 70# 5 x 10x
Pistols (Weighted) 5 x 10x (Alternating Legs)
Rack Squats (HEAVY) 5x
Farmers Carry (HEAVY) - Down and Back

Afternooon WOD:
5 Rounds for Time
7x 50# Double KB Thrusters
11x Burpees