WOD
For Time:
50 Wallballs 14/20
40 Box Jumps 20/24
30 Lateral Barbell Burpees
20 Power Snatches 85/115 M65/95
1,000 Meter Row
GENERAL WARM-UP
1 Minute Each
Wall Squats
Box Step-ups
Active Spidermans
PVC Pass Throughs
Easy Row
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
MOBILITY
Child’s Pose on Box: 1 Minute
Wall Twist: 45 Seconds Each Side
AFTER PARTY
3 RNDS
WORKOUT VARIATIONS
HOME GYM
For Time:
80 Air Squats
40 Single Dumbbell Step Back Lunges (20 Each)
40 Lateral Burpees Over Dumbbell
40 Alternating Dumbbell Snatches
800 Meter Run
MODIFICATIONS
WALLBALLS
- 100 Air Squats
BOX JUMPS
- 80 Jumping Lunges
- 40 Dumbbell Step Back Lunges
LATERAL BARBELL BURPEES
- Lateral Dumbbell Burpees
- Regular Burpees
POWER SNATCHES
- Dumbbell Snatches
ROW
- 800 Meter Run
- 2,000 Meter Bike
- 1,000 Meter Ski
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Come join in the outdoor fun! If you wanna join us via Zoom, just text us through the website and we will Zoom you in!
MONDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
TUESDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
WEDNESDAY
Outdoor & Zoom- 5, 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 5 & 6PM
THURSDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
Outdoor & Zoom – 6PM
FRIDAY
Outdoor & Zoom- 6, 7 & 8AM
Zoom Only- 9AM
SATURDAY
Outdoor & Zoom- 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
