Thursday:

Hello Karen!
Benchmark alert- record your time and how you did it and retest this workout in a few months.

WarmUp
Run or Row 400m
Couch
3 Rounds
4 PushUp
8 MountainClimber
8 Squat
WarmUp FrontSquat

1) Take 15:00 to build to a heavy single pause FrontSquat, 3 seconds, rock bottom.

2) “Karen”
ForTime 150 WallBall 20/14# 10/9′

Mod.1
ForTime 150 WallBall 20/14# 10/9′ every time you break the WallBalls rest by doing 5 Burpees

Mod.2
10 Rounds ForTime
10 WallBall 20/14# 10/9′
Rest exactly :20

Cool
Roll

Pre-order your CFSWP WOD tracking book now for $20.00. We are taking orders from now until June 12th. We will not be getting many extras, so if you want or need one then we suggest you order one asap.

Wod tracking book includes daily wod entries, tracking of benchmark wods, weightlifting, goals and movement standards.
Also includes nutrition guideline and tips. Highly recommended to help track you keep track of your overall performance and fitness goals.

*To place your order contact shannon@crossfitswportland.com, we need at least 20 orders to make this price point happen.
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