MONDAY
This will be our second posting of the Civilian Military Combine Pit wod. Thor Fitness is on the schedule again to allow non-CrossFitters in the area signed up for the CMC and need a box to get a taste of what the CMC pit wod will be in September. We are doing a 10 min amrap instead of 5 min which will be the actual CMC wod. There are four divisions. Pick one and get it done!!!
STRENGTH:
PRESS:
5/5/3/3/1/1/1
CrossFit WOD:
CMC PIT WORKOUT
10 min amrap:
ALPHA:
5 burpees
7 box jumps 20″
9 sit ups
BRAVO:
5 Shoulder to overhead 45#/26# (45# barbell for guys/26 kb for gals)
7 burpee box jumps 20″
9 Russian kb swings 44#/26# (eye level)
CHARLIE:
5 Shoulder to overhead 75#/45#
7 burpee over box jumps 20″
9 american kb swings 44#/26#
DELTA:
5 Ground to overhead 115#/75#
7 burpee over box jumps 20″
9 american kb swings 53#/35#