CLASS SCHEDULE:

BOOT CAMP: 7am

CrossFit: 8am, 9am

OPEN GYM: 10am – 12pm

WOD

“BURN THE BIRD”

For Time with a Partner

30 Clean-and-Jerks (135/95 lb)

Rest 5 minutes

Then, 5 Rounds of:

15 calorie Bike

15 Kettlebell Swings (2/1.5 pood)

Rest 4 minutes

Then, 4 Rounds of:

4 Pull-Ups

8 Push-Ups

16 Air Squats

Rest 3 minutes

Then, 3 rounds of:

15 Box Jumps (24/20 in)

15 calorie Row

Rest 2 minutes

Then, 2 Rounds of:

20 Wall Ball Shots (20/14 lb)

30 Sit-Ups

Rest 1 minute

Finally, perform:

50 Burpees

Bootcamp
20 Min AMRAP
You Do 2 Of Each Movement But Add 2 Reps Each Round
Russian Kettle Bell Swings
Cals
Box Jumps
Goblet Squats
30 Second rest (do not add time to your rest lol)