FRIDAY

Kevin! (gotcha)

No strength today. Stay for a partner extra credit after the wod.

CrossFit WOD:

10 min amrap:

“Cindy” 

5 pull-ups

10 push-ups

15 air squats

Rest 1 min:

“Annie” 

50-40-30-20-10

double unders

sit-ups

singles are 3:1

EXTRA CREDIT:

With a partner share 4 rds. for time:

250 meter row

200 meter run

*** You will have two scores. One is an amrap score for Cindy and the other is your Annie time. If you do not have your own jump rope yet, buy one. The right rope is just as important as the right pair of sneakers and lifters. If you do not have your double unders, a heavier rope is best. When you get your double unders on a regular basis, then purchase a thin speed rope.