FRIDAY

Let’s end the week with a metcon and extra credit endurance… Don’t forget Friends and Family day on Sunday!!

CrossFit WOD: (courtesy of Jmac)

30-20-10 power cleans 115#/85# RX+ 135#/105#

5-10-15 hspu

50 double unders after each interval 

singles are 2:1

EXTRA CREDIT

2 rds:

200 meter run, 400 meter run, 600 meter run

Rest time is the time it takes for you to run each interval