THURSDAY 190725
Every 5:00 for 20:00 (4 Rounds)
Evolution A:
Run 400 Meters
Kettlebell Swing, 21 Repetitions
Pull-up, 12 Repetitions
Evolution B:
Concept 2 Row, 500 Meters
Kettlebell Swing, 21 Repetitions
Pull-up, 12 Repetitions
Evolution C:
Assault Bike, 30 Calories
Kettlebell Swing, 21 Repetitions
Pull-up, 12 Repetitions
Evolution D:
Double Under, 100 Repetitions (or 150 single jumps)
Kettlebell Swing, 21 Repetitions
Pull-up, 12 Repetitions
Note: Athletes can pick their starting evolution, but most honor the order of progression. Each evolution will be individually timed. Once complete, athletes will wait until the start of the next evolution (commencing at 5:00, 10:00 and 15:00). Aspiring Purple Belts should attempt to Rx all evolutions with a completion time of 3:00 or less, and aspiring Blue Belts Rx’ at 4:00 or less. Kettlebell weight is 53lb. / 35lb.
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Thursday Special Programs
- CrossFit Masters Class (10:30AM – 11:30AM)
- Krav Maga (5:30PM – 6:15PM)
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