Trainer Warmup 10 Min.
Strength: Front Squat 10 Min.
Competition/Fitness: You got 10 Min . To climb up to a Heavy Triple. Ass to Grass. Get as Low as possible. Work in Teams. The Bar shouldn’t Rest in the Racks at all. Which means Not much Talking. MOVE!
Then CFFM WOD (20-28Min)
For Time:
50 Cal. Row
50 Thrusters 20kg
50 KB Swings 24/16kg
50 PushUps
50 Toes2Bar/Hanging Knee Raises
50 Dubs/ Stepups on 50cm Box
Score: Time, Time Cap: 20 Min. This is a high Rep. Sprint. Competitiors Stay unbroken as Long as possible at least to the PushUps. Do Not drop the empty Bar!
If Class is crowded go in 4 Min. Heats with the fastest Guys at the end. Expecting Times below 15 Mins.
After 2 WODs at CrossFit Fort Myers we are Heading back to Orlando.
