Our Women’s Self Defense Workshop is this Saturday, register today!

Ladies, register your team of 3 for our annual Sweat Angel Showdown.

CrossFit WOD

1) Power clean + front squat + jerk: 8 x 1 + 1 + 1 @80%, every 60s.

2) Close stance paused speed back squat: 5 x 5 @50%, 2 count on each rep, every 90s.

3) RDLs or glute ham raises: 5 x 5. Rest 90s.

4) Tall kneeling to standing: 4 x 3 ea. Rest 90s.

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Max UB reps of banded leg curls each leg x 2 sets
*Shoot for 150 reps per leg, total.

Then,
Accumulate 60s in hollow hold
or 60s L-sit hold

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Extra Credit:
10-20:00 of recovery work. Light sledpull powerwalk, light jog, rowing, bike.

Burn WOD

15:00 AMRAP:
50 Cal. bike
40 Air squats
30 Sit-ups
20 Push-ups
10 Burpees