Red, White & Blue – CFS

Jul 4th, 2017

Category: CrossFit

Red, White & Blue – CFS

USA!!!

We will be running a reduced schedule today for the holiday. All levels classes at 8AM & 9AM only. Happy 4th!
There will be no BirthFit class today. Prenatal and Postnatal class will meet together on Thursday at 7AM.

Warm-up
P1: Run 200m
P2: AMRAP Burpee Pull Ups
Switch
P1: Bike 12/10 Cals
P2: AMRAP Kettlebell Lunges
Switch
P1: Run 200m
P2: AMRAP Burpee Box Jumps
Switch

Partner WOD
1.5 Mile Run
60 Burpee Pull-ups
100 Kettlebell Lunges (2,1.5)
60 Burpee Box Jumps
100/80 Calorie Bike

*Partition all reps as desired. For the run switch every 200-400m

Level 2 (1.5,1),
Level 1 (1,26lb) (1 mile, 40,80,40, 80/60)