CF864 Strength and Conditioning

11a.m. only (no 5:15 and 9am)

Warm-up/Mobility/Skill Work

Buy In – starts as a group

WOD – AMRAP 20

10 Weighted Step-Ups (5 each leg -alternate legs each rep)
5 Box Jumps (same box used for step-ups)
5 Burpees

Rx’d Load on Step-Ups=One (24kg./16kg/Kbell) Box 24/20

Cash Out – Finish Strong

CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Have a great Monday!

be strong!
Jay and Janice