7/6/16

For those interested, CrossFit Arvada is hosting a CrossFit challenge called Whiteboard Classic July 16th. Teams of 4 (2 male/2 female) compete in Rx’d, scaled or master division events. Check it out if interested. Whiteboard Classic

Warm Up:

Warmy+

Tabata, 3 rounds;
Squats
Handstand hold
Plank hold
Lunges

Xfit WOD:

10 total rounds of;
Odd numbers-
10 Hang cleans (115/75)
10 Lunges (115/75)
Sprint from white line to mid field (jog back)
Even numbers-
10 Front squats (115/75)
10 Burpees over bar
Sprint from white line to mid field (jog back)
P1 must complete all exercises and sprint before P2 starts

Pull up work;
19,12,11,11,10