Great to be back!!! …but there is a lot of snow outside so we need to bring the heat back in the Gym!

Trainer Warmup 10 Min.

CrossFit Kingspoints Capacity Test WOD
3 Rounds each for time:

Row 250m
7 Burpees
10 KB Swings 24/16
7 Burpees
10 KB Swings 24/16
7 Burpees
Row 250m
Rest 8 Min. after each Round
Score: Time of each Round
Coaches Corner: This is an absolute Capacity Test. This means somebody will be swiping the floor when done! Athlete´s Goal to stay within 5 sec. on each round.
High end CrossFit athlete´s shoot for 3:00 – 3:45 min Rounds. For those new to CrossFit it will be a challenge to finish each round within the timecap. There is a timecap of 5 Min. on each round.
Since we won´t have enough rowers for everybody going @ the same time we will go in 2-3 heats.
Your Coaches explain the details.

If you want to have a prelook @ this wow, watch Florida Road Trip 5.

Florida Road Trip Part 5: