please make your way up to Alpine CrossFit after the WOD
500m row
400m run
rest 3 minutes
then,
thruster ladder
men: 95-115-135-155-165-175-185-195-205-215
women: 65-75-85-95-105-115-125-135-145-155
POWER HOUR
3-4-5-4-3
deadlift
5x30m sled push HAP
tabata push up
ENDURANCE
4 rounds of:
200m run
rest 30 seconds
400m run
rest 60 seconds