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 – Fri, Apr 18
General Warm-up

AMRAP 7 Minutes

100m Run

8 Step Ups

8 Ring Rows

4 Burpees

9 Rounds for time (Time)

3 Muscle Ups

300m Run

9 Single Dumbbell Box Step Ups 50/35lbs to 24/20″

Squat Snatch (“Squat Snatch – Positional Mid Thigh Hang Squat Snatch w/ Pause in catch 3×3 @ 60-70% At Knee Hang Squat Snatch w/ Pause in catch 3×2 @ 70-80% Mid Shin Hang Squat Snatch w/Pause in catch 3×1 @ 80-90% Bike Between Sets as needed to Flush Position)

EXTRA CREDIT