Warm-Up
Coach’s choice

WOD prep
Prep the Med ball clean

WOD
“Ozark”
Option 1 Opens:
4 rounds for time
40 Calorie row
30 Double unders
25 Ab-mat sit-ups
20 Kettle bell swings (53,35)
15 Med-ball cleans (20,14)
10 Burpee chest to bar pull-ups.
5-20 m shuttle runs (10 m up/10 m back)

Option 2 Performance:
4 rounds for time:
40 Calorie row
30 Double unders
25 Ab-mat sit-ups
20 Kettle bell swings (35,26)
15 Med-ball cleans (14,10)
10 Burpee pull-ups
5-20 m shuttle runs (10 m up/10 m back)

Option 3 Functional:
4 rounds for time:
40 Calorie row
45 Single unders
25 Ab-mat sit-ups
20 Kettle bell swings (26,18)
15 Med-ball cleans (10,8)
10 Burpee jumping pull-ups
5-20 m shuttle runs (10 m up/10 m back)

Post WOD:
Foam roll for 5 minutes

CFS Brief:
*Sunday 2/3/19  Q & A with Coach John 11:00 am to noon.  If you plan on coming to the Q & A please email me so I can get an accurate head count.  john@cfsyn.com
CrossFit Opens start in 20 days!