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Thursday 11/14/13: CrossFit CSA WOD

The instructor will divide up larger class sizes and have groups begin at different stations. However, be sure to move through the stations in the order listed below.

3 min AMRAP of:

7 Wall Balls 30-25/20 (the use of slam balls for wall balls are ok here)

7 Push Ups

1 min rest, then…..

3 min AMRAP of:

7 KB Swings 70-53/ 44-35

7 Pull Ups

1 min rest, then….

3 min AMRAP of:

7 Box Jump overs 20″/16″ (clear the top of box for “RX”, no side jumping)

7 Sit-ups

rest 1 min, then….

3 min AMRAP of:

Max Calorie Row


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