WOD
Here you will find the real time workouts each day! If you would like to sign up for a class please call 563-556-6496.
CrossFit – Tue, Jun 17
General Warm-up
4 Rounds
:30 Row/Bike
8 Kettlebell Swings
8 Goblet Squats
8 Box or Bench Dips
AMRAP 20 Minutes (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
1 Front Squat 275/185lbs
10 Ring Dips
600/500m Row or 1,200/1,000m Bike
Bar taken from a rack. Alternate between Row and Bike each round.
Extra Credit (Checkmark)
CTB Misfit Sets
4 Rounds
1 Smooth set of CTB Pull Ups
Rest 3:00
Then
1 Max Set of CTB Pull Ups
Air Bike at a flush pace (very slow) for majority of rest periods
If you choose the right number for your smooth sets, you’ll get more than that in your max set but won’t be able to double that number.