Monday February 17th

We have a regular WOD at 9 am and a family WOD at 10am! Please bring your family in for a fun WOD even if they do not CrossFit, the more the merrier!

Prep 

Row 500m

Burgener warm up- once with a dowel once with an empty bar 

Strength

Find a 1 RM power clean 

Conditioning 

For everyone 

" The Chief" 

5x 3 min AMRAP 

3 Power clean

6 push ups 

9 air squat 

* 1 min rest between rounds 

Recovery 

Gather your family members 

Family WOD 

In partners or groups 

10 min AMRAP 

2 min max Burpees to buy in then; 

2 piggy back shuttle runs 

4 Sit ups each ( one partner works at a time)

2 wheel barrow shuttle runs 

4 box jumps each ( one partner works at a time) 

Blow up one balloon 

 * Score will be the combined number of Burpees plus the number of balloons you blow up.