Thursday

2024 NATIONAL POLICE WEEK

Wednesday

EMOM for 10min:

 :20 SRINT (MAX Effort)

 :40 Walk/Recover

EMOM for 10min:

 EVEN: Backs Squats*

   ODD: 25 Double Unders 

*Load TBD

Tuesday

BENCH Program 

Monday

Front Squat: 3-3-3-3-3

4 Rounds for TIME of:

 500m ROW/Ski/Bike

 7 Push Press

 7 Front Squats

 7 Thrusters 

Load TBD

HOW OFTEN SHOULD I DO CROSSFIT?

FUNday

In TEAMs of 2…

For Time:

 100 Burpees

 200 Double Unders

 50 Pull-UPs

 100cal ROW/Ski/Bike

Thursday

For time:

50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

Wednesday

For TIME:

 Block RUN

 30 Burpee Pull-UPs

 Block RUN

*Block or Dorm RUN