WOD

3 Rounds For Time:
400 Meter Run
40 Wallballs 14/20
30 Alternating Dumbbell Power Snatches 35/50 M25/40
20 Weighted Sit Ups

HOME GYM

3 Rounds For Time:
400 Meter Run
40 Single Dumbbell Goblet Squats or Thrusters
30 Alternating Dumbbell Power Snatches
20 Weighted Sit-ups

AFTER PARTY

3 RDNS

30 Russian Twist w/ Med Ball
20 Jumping Plank on Med Ball
10 Dead Bug with Med Ball

MODIFICATIONS

RUN

  • 500 Meter Row
  • 400 Meter Ski Erg
  • 1,000/800 Meter Bike

WALLBALLS

  • Single Dumbbell Goblet Squats
  • Single Dumbbell Thrusters

SIT UPS

  • 20 Toes Raises
  • 40 Sit-ups

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Come join in the outdoor fun! If you wanna join us via Zoom, just text us via 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