ATTENTION WOODBRIDGE MEMBERS!
There will be no open gym today and tomorrow from 1pm-5pm
LiteFit
a) 12 min AMRAP
12 Wall Balls
12 Burpee over Box
12 BF Sit ups
b) min E2MOM 4X
20 Burpees
20 Push ups
20 KB swings
Run 200 m
Rest 2 min
With left over time do either
a plank or a BF sit up
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CrossFit
Warm Up
skill warm up
Legless rope climbs
a) squat clean
every 2 mins x 7 sets
4 reps
b) For time, 2-player WOD, same gender
Row 1500m
75 Front squat (155/105)
50 Burpees
75 Overhead squat (135/95)
50 Pull-ups
75 Thrusters (95/65)
Run 1200m