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I’ll give you 3 guesses but you’ll only need 1!

Team WOD: 8am at gym!

100 DB Thrusters 50/35

400m Run

100 Freedom Twists

400m Run

100 Burpees

400m Run

100 Freedom Twist

400m Run

100 DB Thrusters 50/35


*split reps as need , run together (socially distanced)

*reps are total not per side

*if you are doing this by yourself cut the reps in half but not the run.

*Thrusters are single arm


Warmup: 400m run

Then 3rds

10 squats

10 knee to elbow

5 push-ups


Mobility: chest, dislocates, spidey, Samson

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CrossFit Ardor
CrossFit Ardor
Jun 13, 2020

Coaches workout: 10rds 10 Double DB Thrusters (50s) 200m run Then 5rds 6 strict pull-ups 20 push-ups

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Dawn Lataille
Dawn Lataille
Jun 13, 2020

Gonna sit this one out...hoping my back is good to go sometime this week! Getting a little better every day... Have fun!

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