Monday WOD – 081417

Steve

Steve

BOOTCAMP AT EASTOVER FARM SATURDAY 8AM @ EASTOVER FARM

CROSSFIT KIDS & TEENS FALL SESSION
Registration Days for our Fall Session will be Thursday, August 24th from 5-7pm and Saturday, August 26th for 8:30-10:30am! You can also Register Online!

WORKOUT OF THE DAY

Wellness
1a. BB Bent Over Row: 8-8-6-6 @20X1
1b. Front Rack Step Ups: 8-8-6-6 @20X0

2. 3 Rounds:
1:00 Row
1:00 Rest
1:00 Burpee Step overs 24/20
1:00 Rest
Rest 3:00 and REPEAT!

Fitness
1a. BB Bent Over Row: 8-8-6-6 @20X1
1b. Front Rack Step Ups: 8-8-6-6 @20X0

2. 3 Rounds:
1:00 Row
1:00 Rest
1:00 Burpee Step overs 24/20
1:00 Rest
Rest 3:00 and REPEAT!

Performance
WL
Power Clean: 5×4 TNG. Rest 3:00

STRENGTH
1a. BB Bent Over Row: 8-8-6-6 @20X1
1b. Front Rack Step Ups: 8-8-6-6 @20X0

METCON
3 Rounds:
1:00 Row
1:00 Rest
1:00 Burpee Box overs 30/24
1:00 Rest
Rest 3:00 and REPEAT!

ENGINE
5 Minutes after finishing METCON:
7 Rounds:
1:00 On/1:00 Off Assault Bike. STEADY RPM!