Wod's

Friday 04.06.18

Announcements:

1) Have you seen the new goals chalkboard? We want you to set S.M.A.R.T. goals for the month of April! Say what?! That's Specific, Measurable, Attainable, Relevant and Time Bound. Grab the chalk and put that goal up for all to see so we can keep you accountable.

Strength

Front Squat

Build to 3 rep heavy

CrossFit WOD

5 RFT:

(9/6) Calorie Bike OR (11/9) Calorie Row

6 Burpees

3 Squat Cleans

(9/6) Calorie Bike OR (11/9) Calorie Row

6 Burpees

3 Squat Cleans

Rest 2 minute between rounds

round 1= (115/80)

round 2= (135/95)

round 3 = 155/105)

round 4= (185/125)

round 5= (205/135)

Crossfit Insanity

17875 Skypark Circle Suite AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com