Friday Night CrossFit 


Minto Armories

2 Classes

630 (Mitch)

730 (Kyle)

Warm Up
Jog 
5 Pullups
10 Pushups
15 Squats

Mobility Work 

WOD

"Hope"
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
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