CrossFit 717

BB Challenge II Day 18

Don't forget to sign up for tonight's 7PM Swim WOD on ZenPlanner!!

SKILL/STRENGTH/COOLDOWN
*After WOD, 10 minutes mandatory rollout session.  Focus on IT Band, Hamstrings, and Thoracic spine.


WOD
7 minute AMRAP:
2 Bear Complex (165/115)(scale: 65% of C&J)
3 Wall Walks
~6 minute rest

5 minute AMRAP:
5 Jumping Lunges (each leg)
10 V-ups
~4 minute rest

3 minute Max Effort:
3 ME UB sets of Kettlebell Swings (2/1.5)
~2 minute rest

1 minute AMRAP:
suicide sprints


CROSSFIT ENDURANCE

ROW:
2 Minutes (easy)
30 Seconds (hard)
2 Minutes (easy)
30 Seconds (hard)
1 Minute (easy)

2K Row for time