Main – CrossFit Group WOD

800m Run or Row (No Measure)

Easy jog
If it’s to chilly, grab a skipping rope.

Followed by a 10 min coach led warm-up.

Lucky 7’s (AMRAP – Rounds)

Teams of 2 (to scale, go in a group of 3), 1 partner works at a time:

7 min AMRAP

7 wallballs 20/14
7 medball slams

rest 3 mins

7 min AMRAP

7 burpees
7 pullups/ring rows

rest 3 mins

7 min AMRAP

7 Strait Leg Raises/knee raises
7 box jumps/steps

Score is total COMPLETE rounds, no score for partials.
WOD is followed with 10 min coach led stretch.