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#