FRIDAY

Awesome day coaching everyone through Fran! The intensity, form and range of motion were spot on. Keep up the great work everyone!

No strength today. Instead, stay for extra credit after the wod for a short endurance workout.

CrossFit WOD:

4 rds:

With a 4 minute clock row 500 meters. With remaining time amrap burpee box jumps 24″/20″

Rest 2 minutes between rounds.

Your score is total number of burpee box jumps

EXTRA CREDIT:

5 rds: 

200 meter run

25 double unders