Workout of the Day

WOD Monday 7/10/17

MetCon:

AMRAP 3 Minutes (get as far through as you can):
20 Calorie Row,
20 Med Ball Cleans (20/14),
20 Toes-to-bar,
20 Box Jumps (24/20),
20 Kettlebell Swings (53/35),
20 Burpees,
20 Handstand Push-ups,
1000m Run (around the block).

Rest 1 Minute, Then:

AMRAP 6 Minutes (get as far through as you can):
20 Calorie Row,
20 Med Ball Cleans (20/14),
20 Toes-to-bar,
20 Box Jumps (24/20),
20 Kettlebell Swings (53/35),
20 Burpees,
20 Handstand Push-ups,
1000m Run (around the block).

Rest 2 Minutes, Then:

For Time:
20 Calorie Row,
20 Med Ball Cleans (20/14),
20 Toes-to-bar,
20 Box Jumps (24/20),
20 Kettlebell Swings (53/35),
20 Burpees,
20 Handstand Push-ups,
1000m Run (around the block).

*Score total reps for the first two AMRAPs, and final one for time, similar to CF Games 2011 "The End" WOD.

*If a second heat needed, run 2 minutes in, and continue as programmed from there.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443