Workout of the Day
50 Cal Row
20 Kipping Pull-Ups
10 Heavy Wall Ball Shots
45 Cal Row
15 Kipping Pull-Ups
5 Heavy Wall Ball Shots
40 Cal Row
10 Kipping Pull-Ups
1 Heavy Wall Ball Shot
This is a 20-30 minute workout with a 30 minute cap.
For the wall ball, use a heavier ball to a lower target if needed.
For Kipping Pull-ups, perform Jumping pull-ups or ring rows at full volume. Otherwise, strict or banded at half volume.
The first round of rowing should take you between 2:45-3:30. If you can’t complete the 50 cals in that time frame scale to 45-40-35 reps on the Erg.
CrossFit Group Class Programming Template (WK8/12)
Coach Erick working with Tara on her Arnold Presses
Hope for Refugees Workout
This coming Saturday we’ll be programming the Hope for Refugees workout with the intention of raising funds for this great cause. CFSBK will donate $5 for everyone who performs the workout on Saturday. To learn more about this event, the workout and to donate, click the image below.