15 July 2015


On a 4:00 Running Clock:

Perform Four Individual “Sprint AMRAP Rounds” For Maximum Calories:

Concept 2 Row, 21 Calories
15 Wall Ball Shots (20lb. / 14lb.)
9 Chest to Bar Pull-ups
15 Wall Ball Shots (20lb. / 14lb.)
Concept 2 Row, As Many Calories As Possible

Rest up to 3:00 between rounds, and repeat!

Note: Blast through these “Sprint Rounds” for maximum speed and power. Advanced Athletes should strive for consecutive repetitions at each station. Your “score” each round is the number of Calories completed during the final AMRAP.


Happy Birthday to Coach!


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout today will be our HQ session.

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

For Time:

21 Goblet Squats
9 Kettlebell Swings
400 Meter Run (or 150 Jumps or 2:00 Assault Bike)
15 Goblet Squats
15 Kettlebell Swings (or 150 Jumps or 2:00 Assault Bike)
400 Meter Run
9 Goblet Squats
21 Kettlebell Swings

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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