Benchmark: “Nutts”

Bhavesh
Bhavesh

We will be running a reduced schedule this weekend due to the CrossFit Kettlebell Course. Southie Orange will be closed body days and All classes will be held in Southie Green.
Saturday
8:00, 9:00, 10:00 & 11:00am – All Levels Classes
12:00pm – Intro Class
1:00pm – Oly Class / Open Gym
2:00 & 3:00pm – All Levels Classes
Sunday
9:00, 10:00, 11:00 & 12:00 – All Levels Classes
There will be NO yoga this weekend.

WOD
“Nutts”
10 Handstand push-ups
15 Deadlifts (250,165)
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45,25lb plates

Level 3- 70 Wallballs, 125 Double Unders
Level 2- (185,125), (24,20) 30 Pull-ups, 50 Wallballs, 80 Double Unders
Level 1- 15 Push-ups, (135,95),(24,20), 20 Pull-ups, 40 wallballs, 200 singles, Run with med-ball

Conditioning
Row 20 – 40 – 60 – 80 calories on erg.
Each interval for time. Rest 1:1.

Core
30 Hollow Rocks
40 Supermans
50 AbMat Sit Ups
60 Second Plank hold – add weight if able