/var/www/html/wp-content/themes/Divi/single.php | CrossFit of Fremont


Let’s not drop the ball on Friday. Zoom only at noon. See you there! If you have a barbell and access to a pull up bar or a rack, feel free to join us at 5:30am. Message me for the link. 

12pm   https://us02web.zoom.us/j/324868982

General Warm Up
Every 3 Minutes for 12 Minutes 4 Burpee Box Jumps
8 Step Ups
12 (6 per arm) Push Presses

Workout
AMRAP 8 Minutes
45 Single-Arm DB Thrusters

30 V-Ups

Max Reps Burpee Box Jump

Rest 4:00

AMRAP 6 Minutes

25 Single-Arm DB Thrusters

15 V-Ups

Max Reps Burpee Box Jumps

Extra
21-15-9
V-Ups
Hollow Rocks
Hollow Body Hold (x3 in seconds)

Scaling
– Scale DB weight
– Reduce repetitions in both AMRAPs
– Scale to Burpees if box is unavailable