20 of this, 20 of that

Work Out of the Day

SKILL/SWOD
1) HSPU Strength
10 minutes to work through:
18 strict HSPU; rest 1 min
16 strict HSPU, rest :45
14 strict HSPU, rest :30
12 strict HSPU, rest :15
10 strict HSPU

METCON
For Time:
20 PSN 115/80
20 Bar facing burpees (BFB)
20 OHS
20 BFB
20 SqSN
15 min cap

RX+

*** Deload Week ***

METCON

Conditioning
“Kelly Rowland”
For Time:

50/35 Cal Row
3 Rounds of “Kelly”
50/35 Calorie Row

1 Round of Kelly:
400 Meter Run
30 BJ 24/20/20*
30 WB 20/14/10

*Step ups allowed for Masters

 

Midline
3 Supersets:
1 Minute D-Ball Hold
20 GHD Sit-ups
Rest 2 minutes between.

CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

THE NEW REBELS “STORE”

Check out our Pop Up Sale at the box with sample Rebel gear for sale! We’ve partnered with a new company to bring you customized apparel and Rebels “stuff”.  Check out our store at http://store.crossfitrebels.com

Rebel Leaderboard