Volunteers and Judges needed for Saturday. Arrive approximately 1 hour before competition begins. Please let Stacey know tomorrow, [email protected].

 

 

Last day for T-Shirt order for Regionals Ts!! Get it done by tomorrow AT NOON. You can email an order if you can’t make it in.

 

 

FRIDAY

 

BootCamp Spring

 

1. “Flirty 30″

 

30 Box Jumps/Step Ups
30 Jumping Pull-Ups
30 KB Swings 53/35
30 Walking Lunges
30 Knees to Elbows
30 Push Press 45/35
30 Supermans (Hip Extensions)
30 Wall Ball
30 Burpees
30 Double unders/50 Singles

 

 

CrossFit

 

WOD : “Filthy Fifty”

 

50 Box Jumps/Step Ups
50 Jumping Pull-Ups
50 KB Swings 53/35
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/35
50 Supermans (Hip Extensions)
50 Wall Ball
50 Burpees
50 Double unders/50 Singles

 

 

Scale movements accordingly

 

 

The Program

 

1. Filthy Fifty

 

2. For Time
10 Strict MU
10 Squat Clean and Jerk 225/155
10 Kip Muscle Ups
10 Rope Climbs
10 Front Squat 225/155

 

3. Deadlift
3-3-3-3-3, heavy