Super Sunday

CrossFit Sands – CrossFit Fitness

Joff Dynamic 1 (No Measure)

2 Rounds

100m Run

10 Scorpian Kicks

20 Lunges

20 Back Extensions

20 Shoulder Rolls (10 forward 10 back)

Metcon (Calories)

Assault Bike

14 mins for total calories

1 min on

1 min off

Megan (Time)

21-15-9

Double unders

KB swings (24/16)

Burpees

Plank Finisher (30 on 30 off)

30’s on 30’s off

5 rounds