Great turnout tonight for the 6:30 class! Sheryl made it in today for the 10:30 and did the crossfit WOD, (which by the way I did it and was very hard) then came in for the 7:30 class!!
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat