Wod's

Monday 09.24.18

Announcements:

1) Saturday, September 29th: Paddle Boarding Event @ 9am. The box will be CLOSED.

CrossFit WOD

Teams of 3

On a continuous working clock:

(min 0:00 - 5:00) Front Squats

(min 5:00 - 10:00) Calorie Row

(min 10:00 - 13:00) Rest

(min 13:00 - 18:00) Back Squats

(min 18:00 - 23:00) Calorie Bike

Notes: Squat Load Increases Every 30 Reps;

Front Squats= set 1 (115/80), set 2 (135/95), Max Reps @ (155/105)

Back Squats = set 1 (155/105), set 2 (185/135), Max Reps @ (225/155)

Score is the total number of reps and calories combined.

Crossfit Insanity

17875 Skypark Circle STE AB,

Irvine, CA 92614

Phone. 949-660-8801

Email. crossfitinsanity@gmail.com