Warm up
Tabata row, ski or bike – 8 rounds of 20 sec work / 10 sec rest
— then, 2 rounds:
10 alternating bird dogs
5/side high box step ups
5 pronated snow angels
10 glute bridges

9am class – Community WOD (EVF360 & Crossfit)

Every 7 min for 5 rounds:
500m/400m row
40 double unders
3 wall walks
20 lunges
10 burpees
— rest the remainder of the interval

Note: time cap for each round is 7 min. This leaves at least 1 min of rest.

12:30pm class – Crossfit total

Three attempts of each lift:
• Back squat 1-1-1
• Shoulder Press 1-1-1
• Deadlift 1-1-1
Your score is the total of your best successful lifts.
Log individual lift in dedicated cards below.