CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

Team Workout

8am - Cardiovascular Threshold Training Class

2 rounds. Perform one round running and the other on the rower.

:10 ON, :10  OFF

:20 ON, :20 OFF

:30 ON, :30 OFF

:40 ON, :40 OFF

:50 ON, :50 OFF

1:00 ON, 1:00 OFF

REST 2:00.

1:00 ON, 1:00 OFF

:50 ON, :50 OFF

:40 ON, :40 OFF

:30 ON, :30 OFF

:20 ON, :20 OFF

:10 ON, :10 OFF

REST 2:30.


9am - Team Workout

KO in the OK  WOD# 1

15 minute Time Cap

MEN - 12 Rope Climbs

60 Toes 2 Bar

80 Shoulder to Overhead 95#

200 Double Unders

WOMEN - 9 Rope Climbs

60 Toes to Bar

80 Shoulder to Overhead 65#

200 Double Unders


 

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