WOD 4/20/18

— WEEKEND ACTIVITIES —

AEROBIC CAPACITY WORK
SATURDAY @7:00AM
CONCORD MIDDLE SCHOOL

_____________________________

HIKING: CROWDERS MOUNTAIN
MEET AT CROSSFIT UNITE
@11AM ON THE ROAD @11:15AM

A STOP AT OMB
FOR BURGERS/WINGS
ON THE WAY BACK

 

A) Back Squat
3-3-3
(Heavy, 85%ish, build)


B) Fire Breather:
5RFT:

20 Box Jumps @30/24
10 Burpee Wall Balls @30/20

Fire Walker:
5RFT:

20 Box Jumps @24/20
10 Burpee Wall Balls @20/14

Fire Starter:
15min AMRAP

10 Box Jumps @24/20/16/Plates
8 Wall Balls @14/10
6 Burpees