Friday December 9, 2022

CrossFit

Main

‘Biking madison triplet’
AMRAP 20 min:
Bike 1 mile (shared) (1600m)
10 hay bale clean burpees (share work as needed)

Lvl6: 10 Burpee-sandbag 150/125, over jerk blocks
Lvl5: 10 Burpee-sandbag 125/100, over 40” box (2, 20″ box stacked and banded together)
Lvl4: 8 Burpee-sandbag 100/75, over 30” box
Lvl3: 8 burpee-sandbag 75/50#, over 24” box
Lvl2/1: 6 burpee-med ball 30#, over 20” box

Longevity

Main

5 rounds:
Bike
300/200/100m
5 burpee-meball over box*
*same flow as CF class but with modify burpee on box for push up if needed

QuickFit/ At home WOD:

Main

5 rounds:
Bike
300/200/100m
5 burpee-meball over box*
*same flow as CF class but with modify burpee on box for push up if needed