Expeditions:
As many rounds as possible of:
7 minutes of:
- 100 Meter run
- 10 push jerks (Men 95 lbs, Women 65 lbs)
7 minutes of:
- 250 Meter row
- 12 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
7 minutes of:
- 30 Double unders
- 15 Push ups
Rest 1 minute rest between each 7 minute workout.
Post total rounds/reps to responses.
Fit Hembrees:
7 minutes of:
- 100 Meter run
- 25 Situps
7 minutes of:
- 25 Squats
- 10 Speed Lunges
7 minutes of:
- 30 Pistons
- 15 Push ups
Rest 1 minute between each 7 minute workout.
Post total rounds/reps to responses.
(Plagiarized from CrossFit Jenks)
Run/Push-Jerk – 3 Rounds + 10 push jerks (95/75/75)
Row/Wallball – 3 Rounds + 10 wall balls (20 wallballs per round @ 20#)
DU/Push ups – 4 rounds + 86 singles (did 90 singles each round)