Warm Up: 2 Rounds
(1x) 400m Run
10 Air Squats (pause @bottom)
10 Leg Swings (ea. side)
20 Trunk Twists
10 Push Ups
10 Arm Rotations (F/B)
You have 10 attemps to find your PR.
(Log you PR in your log book)
You have 30min. time cap to complete.
10 Target Burpees
50 Double Unders or 150 Single Unders
9 Target Burpees
40 Double Unders or 120 Single Unders
8 Target Burpess
30 Double Unders or 90 Single Unders
7 Target Burpees
20 Double Unders or 60 Single Unders
6 Target Burpees
10 Double Unders or 30 Single Unders
*ALL CLASSES WILL START ON TIME.
BEACH WOD & BBQ
When: Sat. April 26, 2014 at 9:30am
Where: Beach is to be announced on Wednesday.
BYOF / BYOB
You bring it. We will grill it.
Down & Dirty Mud Run
May 19, 2014
IC Crossfit Discount Code: MIAIC10
Team Name: IC Crossfit
If you have any questions please contact Shaun.