*WE WILL BE CLOSED FRIDAY AND SATURDAY FOR CROSSFIT SECTIONALS IN WEST PALM BEACH.
Rest Day- Fundamentals

*SATURDAY WOD’S WILL START ON THE HOUR-8,9,10,11,12-CLOSE @ 1PM
7 Rounds For Time
10 Bw Bench Press
15 Tire Flips
Strength
15 Muscle Up OR 30 Muscle Up Progression

Rest Day
Or
Skill Day/Work On Technique
Or
Make Up Day

*WE ARE OPEN TODAY 8am-NOON
1 Mile Run
100 BW Back Squats
1 Mile Run
Strength
300′ Tire Flips

Rest Day
Or
Skill and Technique
Or
5 Rounds For Time
5 BW Bench Press
10 1 1/2 BW Deadlift
75 Ft Farmers Walk (55/35 Per Hand)

For Time:
50 Wall Ball
50 Burpee
35 Wall Ball
35 Burpee
20 Wall Ball
20 Burpee
Use 20 lb med ball/ scale down if needed.
Rest 5-10 min
Strength:
Power clean
1,1,1,1,1,1,1 reps

Test…