“Road Work V3”

Every 6:00 for 24:00 (4 Rounds)

Run 400 Meters
50 Squats
40 Situps
30 Hand Release Push-ups
20 Kettlebell Swings (53lb. / 35lb.)
10 Pull-ups

Note: In todays workout, every 6:00 athletes will begin a round of “Road Work”. The goal is to complete each round as fast as possible, and then to rest the remainder of the interval. Record each rounds split time. For example, if Round 1 was completed in 5:00, record your split time (5:00) and rest the remaining 1:00, starting Round 2 at 6:00. If you do not make the split time, continue your round into the next round, then rest until the start of the next. For example, if Round 1 was completed in 10:00, record your split time, then begin Round 2 at 12:00. How many athletes can Rx’ todays workout, and complete all rounds sub 6:00?


The official “24 Hour Cindy for Amanda” scorecard!


Wednesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Open Gym (1:00 PM – 4:00 PM at HQ)

Our Light Workout will be HQ programming with modifications as needed.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)



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