Crossfit

Wednesday

DOGWOOD SPECIALS
ASK ABOUT OUR MONTHLY SPECIALS AND OUR NEW REFER A FRIEND PROGRAM. UP TO $100 SAVINGS AND A FREE DOGWOOD T-SHIRT!!
Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 Light Good Mornings
10 Light Push Presses
10 Box Jumps (Step Down)
Power Clean & Push Jerk (8×2 @ 75% Every Minute on the MInute)
Drop and Reset
Stick to your weight and focus on moving perfectly.
Metcon (Time)
RX+
For Time
150 Double Unders
50 Wall Balls 20/14
25 Hang Power Cleans 225/155
50 Wall Balls
150 Double Unders

RX
For Time
100 Double Unders
50 Wall Balls 20/14
25 Hang Power Cleans 185/125
50 Wall Balls
100 Double Unders

Scaled
For Time
150 Single Unders
50 Wall Balls 14/10
25 Hang Power Cleans 135/85
50 Wall Balls
150 Single Unders