CROSSFIT

MOONER (Part 1)

EVERY 2:00 x 5 SETS
200m Run
10 Box Jump Over (24/20)
Rest in Time Remaining…

-No Additional Rest b/t Sets-
(Score is Slowest Time)

-Rest 3:00 b/t Parts 1 & 2

MOONER (Part 2)

AMRAP x 7 MINUTES
10/8c Bike or 14/10c Row or 150m Run
5 Burpees
3 Box Jumps (24/20)

(Score is Rounds + Reps)

OPTIONAL FINISHER

FOR QUALITY
100 Alt. Box Step-Ups (24/20)*

Week 1 of 6 — “”Chad”” Extra Credit

*Weight Vest Optional
6 Weeks from now we will be completing the Hero WOD CHAD. So for the next 6 weeks we will be giving you some “extra” work to prepare for that.

SPARK

STRENGTH

FLOOR Press for load:
#1: 7 reps
20 Bicycle Crunches
#2: 7 reps
20 Ab Mat Sit Ups
#3: 7 reps
20 Strict Knees To Chest
#4: 7 reps
20 V Ups
Rest as needed between sets

TWINKLE TOES

5 ROUNDS FOR TIME
20/15c Bike or 29/21c Row
20 Toes to Bar*

*Toes to Rings Optional.

(Score is Time)