04.03.24

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Intervals
For 3 rounds, spend 30 seconds on each movement, trying to accumulate as many points as possible:

Russian Kettlebell Swing for reps
Rest for 30 seconds
GHD Sit-Up for reps
Rest for 30 seconds
Rope Climb for reps
Rest for 30 seconds
Goblet Squat for reps
Rest 1 minute between each round

*KB Goblet Squats or Medball/Sandbag - Any Odd Object you have for last movement

“Walk It Out”
3 sets, picking up where you left off
4 min AMRAP / 1 min REST:
4 wall walks
8 KB goblet lunge steps 24/16kg (4 per leg) - walking lunge
32 double unders

Top Scores: 8+ rounds total
Minimum goals: 5+ rounds total

Scaled
3 sets, picking up where you left off
4 min amrap, 1 min rest
4 Scaled wall walks
8 KB goblet lunge steps 16/12kg (4 per leg) - walking lunge
32 speed steps OR single unders

Beginner
3 sets, picking up where you left off
4 min amrap, 1 min rest
4 inch worms
8 KB goblet lunge steps 12/8kg (4 per leg) - walking lunge
24 single unders