Physical Training

3 rd Warm-Up (In the racquetball room) For Time Rest 1:1 or 5 minutes max Rest 1:1 = If the first round takes 3:30, rest for 3:30. If it takes 6 minutes, rest for 5 minutes. Time-saving Bar Set-up (per side of the bar) Ladies: start 5lb + 2 x 15lb + 1 x 25s…

30 min EMOM (12/10 cals) Complete the Calorie and rest for the remainder of the minute.

3 rd Warm-Up (In the racquetball room) Strength: Bench Press (In Fitness Center) For Time 15 min cap (In the Gym)

3 rd Warm-Up Strengths 12 Minute (U Go, I Go) 100 Sit-up Finishers

3 rd Warm-Up Strengths For Time We may change this to a partner workout.

3 rd Warm-Up Strengths 15, 10, 5, 10 ,15 for Time

30 min EMOM (11/9 cals) Complete the Calorie and rest for the remainder of the minute.

3 rd Warm-Up Back Squats For Time (30-20-10) Provided by CrossFit.com

2 rd Warm-Up 10 rds (recovery paces)

2rds for Time (45 min cap) Pick the order, but all reps must be completed before moving to the next exercise.