Broad Jump 1-1-1-1-1
Minute 0-5 Max Effort L-Sit Hold, as many efforts as needed
Minute 5-10 Max Effort Unbroken Double Unders, 3 attempts
Minute 10-15 Max Effort Box Jump, for height
Minute 15-20 Run 800 meters for time
Minute 20-25 Max Effort Plank hold, 1 effort
Minute 25-28 Max Effort Bar Hang, 1 effort
Minute 28-30 Max Effort Burpees
Boxing classes start at A1A Monday the 27th.
Row Fit 11.11.14 @ 10am, limited to 8 people. Sign up here!
Look out for more Yoga coming soon! CrossFit 305 - Power LiftingView Public WhiteboardWeightlifting
Max Effort L Sit
Max Effort GHD
or Anchored Sit Ups, 2 minutes
Rest as needed
"Hang in There"
With a partner:
5 Rounds for time of:
Run 200 Meters
While partner 1 runs, partner 2 hangs from the bar. Each drop is assessed a 5 burpee penalty to be paid as a team after completion of the 5 rounds.