For Time:

3 Rounds of “Bergeron Beep Test”
600 m Run
3 Rounds of “Bergeron Beep Test”
600 M Run
3 Rounds of “Bergeron Beep Test”

1 Round of Bergeron Beep Test:

7 Thrusters 55/75 M 45/75
7 Bent Over Rows
7 Burpees

 

GENERAL WARM-UP

30 Seconds Each

Easy Row
Air Squats
Hollow Hold

Moderate Row
Air Squats
Arch Hold

Faster Row
Air Squats
Inchworm to Push-up

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

 

MOBILITY

Child’s Pose: 1 Minute

Single Arm Lat Stretch on Wall: 1 Minute Each Side

Wall Squats: 1 Minute (Slow)

 

WORKOUT VARIATIONS

HOME GYM

On the Minute For As Long As Possible:
7 Double Dumbbell Thrusters
7 Double Dumbbell Bent Over Rows
7 Burpees

MODIFICATIONS

THRUSTERS

  • 7 Double Dumbbell Thrusters
  • 7 Single Dumbbell Goblet Thrusters
  • 7 Wallballs

RUN

  • 50/35 Calorie Bike Erg
  • 700 M Row
  • 40/30 Calorie Assault Bike
  • 40/30 Calorie Echo Bike
  • 40/30 Calorie Ski Erg

_________________________

Check out our outdoor and Zoom class schedule!

MONDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

TUESDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

WEDNESDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 5 & 6PM

 

THURSDAY

CONCRETE JUNGLE GYM- 6AM, 7AM, 8AM

ZOOM- 9AM

CONCRETE JUNGLE GYM- 6PM

 

FRIDAY

CONCRETE JUNGLE GYM- 5AM, 6AM, 7AM, 8AM

ZOOM- 9AM

 

SATURDAY

CONCRETE JUNGLE GYM- 8 & 9AM

 

Register for Concrete Jungle Gym-: https://www.wellnessliving.com/schedule/tamcrossfit?id_class_tab=1&k_class=219783&k_class_tab=24782

 

Log in for ZOOM- Meeting Password- 214698 https://zoom.us

/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09\