Would you like one on one help with a coach. Don’t forget we offer personal training. Who uses this? All people at all ability levels. New crossfitters wanting one on one help as well as advanced athletes wanting one on one help with weightlifting and higher skill movements. Sessions can also be used for one on one nutrition counseling. Click here for details.

Warm Up
4 rounds
5 pull ups
10 push ups
15 squats

Strength
Bro day-
Bench press
5,5,5,5,5
(Dumbbell curls for sets of 10 between sets)

Then 20 Minute Amrap (start with the class, nobody benching on the rig while people are trying to do pull ups)
Run 800M with a sandbag for a buy in
then rounds of
5 pull ups
10 push ups
15 squats with remaining time

 

Extra work
Partner Karen 150 wall balls for time
Throw the ball up, partner catches it
partner throws you catch- stand next to each on the wall.