CrossFit at 10 am.

Strength class at 11 am. 

Happy Labor Day! 

Warmup

Dynamic Athletic Movement

10 Minutes
10 yd Downdog Walk
10 yd Frog Hop
10 yd Lateral Ape Walk 

Conditioning

“Debs’ Rebellion”

Team Workout – 3 people, only one person works at a time. Partition reps as needed. Exercises may be done in any order.  

50 Clean and Jerk
100 Pull-ups
200 Wall Balls
400 Kettlebell Swings 
800 Single Unders (Double Unders count for 2 reps)
1600 yd Sandbag Relay Carry

One member of the team must carry/hold the sandbag continuously until the workout is completed.