Happy Birthday Steph Ross!!!
CrossFit
6 Rounds
Row 250/225m
Run 200m
Rest 3:00
Run substitutes:
– Air Run 160m
– AAB 0.4km
– C2 Bike: 400m
Feel: Cardio
Pacing: Reach
Accessory Work
Post Class Midline work:
For Completion
50 Weighted Sit Ups, 20/15lbs
50 Russian Twists, 20/15lbs
50 Weighted Sit Ups, 20/15lbs
Stimulus: Accessory
Rest: As Needed
Bootcamp
24 Min AMRAP
10 Sit Ups
10 Dumbbell Snatches
12/10 Cal Row
1 Min Rest
Barbell
Split Jerk
2 x @ %Work