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