Ladies! Next weekend at CrossFit Takeover they are hosting an all girls WOD! Let's go!
Here is the sign up for a heat:
The WOD is: (THIS IS FOR THE ALL GIRLS WOD)
12 MIN AMRAP - as many reps and rounds as possible!
3 Bar Muscle Ups
6 Box Jumps (20')
9 Kettlebell Swings (1.5pd)
THEN - directly into
-6:00min to establish a 3RM Thruster-
BAR MU -
Intermediate: Pull-up OR C2B (use bands as needed)
Beginner: Jumping Pull- Ups
Box Step Ups (height as needed)
Intermediate: 1 pd - American or Russian
Beginner: 25# or lower - Russian
Step Up ad Step Down
Ladies - This is availbale to EVERYONE in the Hampton Roads area. Please grab a friend and come join us!
If you have any questions or can't access the heat list, please shoot me a message or email me at email@example.com.
Bring a friend! We love to share CrossFit with people we love! Here is the waiver to have them fill out before coming to class: https://www.smartwaiver.com/w/55ce11be561f0/web/
3:00 Calorie Row
2:00 Calorie Bike
*Score is total reps across all rounds*