JBLM CrossFit

Tuesday June 21st, 2016

Warmup

Line Drills, coaches choice

6 min EMOM

O: 7 burpees

E: 5 strict pullups/5  air squats

WOD

For Total Reps:

3 min max effort at each station (every 3 min you rotate, no rest, between stations)

3 min max hand release push ups

3 minutes of Calories Rowed

3 minutes of Wall-Ball Sit-Ups (20/14)

800m run (rest as a whole group once runners come back)

Rest 2 minutes

Part 2:

2 min max effort at each station

same stations, same rotations

400m run

rest 2 min

Part 3:

1 min max effort at each station (same stations)

200m run

*Doesn’t matter which station you start at but you’ll rotate once through on each part

*Score is total number of reps after all 3 parts

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