4.13.20 Workout of the Day

Courtney and Kylie

Box Brief
“This is our 2nd Monday in which we will completing a “Support your Local Box” Fundraiser Workout, a global fundraiser set up by CrossFit HQ to help all CrossFit affiliates worldwide. The goal here is assist our CF 843 Box alive during this time. Donations to our gym are 100 percent voluntary.. Those that are interested, please copy and paste the link below. for specifics. Thank you for showing support to our box during this time. Upon completion of the first wod, we will rest 5 minutes and complete the second wod.” -Coach Greg

https://games.crossfit.com/article/support-your-local-box-fundraiser/open

NEVER. MISS. A. MONDAY

CrossFit

Support your Local Box Week 2 WOD For Time :
100 DUBS + 21 burpees
75 DUBS + 15 burpees
50 DUBS + 9 burpees
Scaled (if scoring & submitting: same number singles or jumping jacks

-then rest 5 minutes and complete one of the following wods below-

With Equipment“Castaway”AMRAP 20:
4 Strict Pull-ups
8 Burpees OR 100 m run
12 Single Dumbbell Step Back Lunges

Without Equipment“Castaway”AMRAP 20:
8 Odd-Object Rows
8 Burpees OR 100 m run
12 Odd-Object Step-Back Lunges

Cardio 2 sets for total time, complete (run or row)
3x400 m w/:60 sec rest after each run
1x800 m w/:90 sec rest after run