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“Future of CrossFit” Tuesday- 8/15

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Welcome our newest Kells member Matthew James VanHaur! Matthew was born early Monday morning, and everyone is doing great! Congrats VanHaur’s!

Warm-up

:40 on/:20 off

  1. Wallballs
  2. Sumo Deadlift High Pull
  3. Box Jumps w/ Step Down
  4. Push Press
  5. Row

Strength

Work up to Max Weight for the Complex:

1 Push-jerk

1 Split Jerk

WOD (25 mins)

Tabata FGB

  1. Wallballs
  2. Sumo Deadlift High Pulls (75,55)
  3. Box Jumps
  4. Push-press
  5. Row

Perform 8 rounds of :20 on/:10 off at one station before rotating to the next exercise. Rest 1 Minute between exercises.

Score = Total Reps

Level 2 – 65,45

Level 1 – 55,35