Wednesday 10/23

Teams of 2 Jack in the Box

For Time: 1000 Meter Row 50/35 Calorie Bike or 800M Run 25 CTB Pull-Ups 25 Burpee Box Jump Overs (30"/24") 25 CTB Pull-Ups 50/35 Calorie Bike or 800M Run 1000 Meter Row

Shout out to Jack! Jack started in Boot Camp almost 2 years ago. Post boot Camp he rolled into CrossFit and has been crushing it ever since! He attends 3- 4 days a week and always has a great attitude. He brings high energy to class and is always cheering for everyone! Great work Jack!


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Wednesday 9/30

Strength 4 rounds 10 Single arm DB Floor Press (each side) 10 Bent-over DB Row (knee and hand on bench or box) 10 Lateral DB Shoulder Raise Conditioning "Treat yo self" 4 rounds for Time: 400m run 40

Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

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