WOD Saturday, 7/13/2013

Saturday #2 – 50 Burpee buy-in AMRAP

AMRAP 20 (50 burpee buy-in — 5 minute cap)

Athletes must complete 50 Burpees prior to starting the first set of Toes-To-Bar, then perform the below movements for the remainder of the 20 minutes. THE BUY-IN HAS A 5-MINUTE CAP, i.e. if athletes do not complete 50 burpees in 5 minutes, they begin the AMRAP at 5-minutes-in, regardless.

5 Toes-To-Bar
10 Lateral Box Jumps (5 Each Side)(24/20)(Onto the box, Open Hip at Top)
15 Wall Balls (20/12)
20 Air Squats
25 Ab-Mat Sit-Ups
50 Double-Unders (Scale to 50 Single Skips)

Track total rounds + reps completed

Our classes today are:
FREE Workout of the Day: 9:30am, 10:30am
Skill Practice: 11:30am 

If you are interested in trying a workout at CrossFit South Denver, please feel free to come to join our current members in a FREE CrossFit workout this Saturday! Choose from either of two classes, 9:30am or 10:30am. This weekly workout is designed to give beginners a feel for what they can generally expect from a CrossFit workout. This workout will be structured with simpler movements, and can be altered by CrossFit South Denver’s coaching staff to accommodate participants of any skill level or age.

Don’t worry members! While the movements in the workouts will feature some of the simpler CrossFit movements, the workout will still meet the intensity levels CrossFit South Denver members have come to expect and crave!

The CrossFit South Denver FREE Saturday workout is held at CrossFit South Denver, located at 2555 South Santa Fe Drive, Unit B, Denver, CO 80223.

Interested in trying a workout at CrossFit South Denver? Click Here!