Thursday 7-31-14

 In WODs

Community Notes: Come out and support our 10+ athletes at the Battle of South Shore Boxes this Sunday at CF781.  Come any time between 9-5!!

Warm Up

CrossFit Warm Up 3×10


Wall Ball Technique


A. Back Squat 3×5
B. “The Plaza” (Rx) [Scaled]
30 Wallballs (20, 14 TO 10’ target) [14, 10 TO 9’ target]
21 Burpees
20 Wallballs
15 Burpees
10 Wallballs
9 Burpees

For those competing Sunday:
4 Rounds for max reps
Max rep wall balls
90 seconds of burpees
*do not stop moving and push out every last rep on wall balls


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