Pull Ups 10 KB Swings 10 Burpees 10 Run 200m *Complete 5 Rounds for time.
Ring Dips 5-5-5-5-5 *Complete 4 Rounds for Time. Thrusters 5 Battle Ropes 20 sec. V-Ups 15 Battle Ropes 20 sec.
KB Alt. Snatches 10 each side Wall Walks 5 K2E 15 Double Unders 30/Skips 60 (Beg Scale) *Complete 5 Rounds for time.
Buy in: 30 Burpees Run 200m KB 1/2 TGU 5 Box Jumps 15 Rope Climbs 20ft. Sit Ups 15 Buy out: 30 Burpees * Complete 4 Rounds for Time.
OFF / REST DAY
1 Mile Timed Run. WOD Med Ball Cleans 15 Push Ups 15 Sit Ups 15 *Complete 6 Rounds for time.
Push Press 10-9-8-7-6-5-4-3-2-1 Double Unders 30 / Scale: 60 Skips * Complete for Time.
KB Swings to Walkout Push Ups 5 (5 to 1 ratio) Suicide Runs Box Jumps 15 Star V-Ups * Complete 5 Rounds for Time. REMINDER!!!!!! Attention IC CrossFit family. We will be closed Thursday Nov. 22...
Thanksgiving Day!!! (Rest/Off Day) We would like to wish our IC CrossFit family and friends a happy Thanksgiving. We are so greatfull and blessed to have every single one of you at our Box. Today is...