CrossFit 611 – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Workout

Metcon (5 Rounds for time)

For Time

Each WOD has 5 Minute Time cap

Rest 2 minutes between each WOD

Split up class into 4 Stations: A, B, C and D

Group A

21-15-9

Slam Balls (30/20)

Pullups

Rest 2 minutes

Group B

21-15-9

Situps

Box Jumps (30/24)

Rest 2 minutes

Group C

21-15-9

KBS Amer (70/53)

Air Squats

Rest 2 minutes

Group D

21-15-9

Cal on bike

DU (2x Single Unders)

Rest 2 Minutes

EVERYONE Closes with

21-15-9

Burpees

High Fives/Fist Bumps