NO CLASS SUNDAY AT 10:00AM. WE ARE ALL

DOING THE PUMKIN RUN… JOIN US!

Pumpkin Run/Walk tomorrow if everyone can meet at 8:30 am at the top of Oxford, we can all walk down together.  Please wear crossfit Swag……..

We will be passing a small pumpkin around and staying as a group.  For those of you who want to race it, please do so and come back and find us so we can all hold hands and run in !! 

 

 

30 min cap One partner is dragging a sandbag or running 200 m with a mb while the other start down the list.  When athlete 1 come back they take over where Athlete 2 was in the rep scheme

METCOM  “sweat fest”

100 Single Skips

2 rope climbs
40 Jumping Lunges
30 Burpees
20 Ring Dips/ bench or bands
10 Wall Walks (nose to wall) from plank, squeeze butt
20 Ring Dips
30 Burpees
40 Jumping Lunges
100 Single Skips