Saturday, February 3 2024

For Time: (30min cap)

400m Run/Row or 1k Bike

15 Overhead Squats 95/65 RX+115/75 MRX 75/55lbs

15 Toes to Bar

30 Wallball Shots 20/14lbs to 10/9’ MRX 20/14 to 9’

Rest 2min

400m Run/Row or 1k Bike

15 Front Squats

15 WallBall Sit-ups 20/14 MRX 20/10lbs

30 Thrusters

Rest 3min

400m Run/Row or 1k Bike

15 Back Squats

15 Toes to Bar or 15 WallBall Sit-ups

30 Wallball Shots 20/14lbs to 10/9’ MRX 20/14 to 9’

Core Development

15 Windshield Wiper on Bar or lying on floor

30 Flutter Kicks (single count)

15 Hip Extensions

15 Reverse Hypers

15 Hollow Rocks

15 Superman Arches

CFHSV RUNNING & ENDURANCE WOD:

5 x 800m run

rest 2 minutes between efforts

*try to push for intensity while maintaining consistency*

Join our CFHSV team and get signed up today for the 2024 CrossFit Open!