Wednesday - CrossFit



Coach's Warm Up/Mobility

Tire Flips

Flip a tire

Reviewing the Tire/Pig Flip before the workout.

Metcon (Time)

"Meet at the Pig"

In teams:
150 Wall Balls 20/14
125 Power Cleans 135/95
100 Toes to Bar
50 Pig/Tire Flips
100 Burpees
125 Overhead Squats 115/75
150 Pull Ups

For time

Class will be divided into two teams. Males and females.

The teams will then divide in half.  One half of each team will start at opposite ends of the workout and eventually meet in the middle.  Once the middle section (pig flips) is completed, the teams will carry on through the rest of the workout.

It will be explained further in class.

Dan Shrum