Wednesday, August 12, 2015

Sonie is a superwoman! If you get a chance to talk to her in the 8 a.m. class, you’ll be inspired to hear how far she’s come since her start at CrossFit Upcountry. Keep up the great work!

081215 WOD

A. Three rounds NFT

Row 15 calories

10 banded tricep pull-downs

10 toes to rings

B. Take 15:00 to find a 2-RM push press

C. 6:00 AMRAP

Row 250 meters or run 200 meters

10 jumping barbell lunges (45/35)

8/6 handstand pushups

Rest 2:00

6:00 AMRAP

10 box jumps (24/20)

10 wall balls (20/14)

10 renegade rows (35/25) (5/side)

>> On-Ramp

C. 6:00 AMRAP

Row 150 meters or run 100 meters

10 jumping unweighted lunges

10 seated dumbbell presses

Rest 2:00

6:00 AMRAP

10 step-ups

10 dumbell thrusters

10 renegade rows (5/side)