Monday - Burpees!!

LOVE our new platforms! Thanks Chad and Ben for all your help!

Warm Up:

200 Jump Ropes

40 Ab Mats

10 Air Squat to Tuck Jump

20 Side-to-side jumps (use platforms-to change elevation)

(2 Rds)

Sport:

Shuttle Run to Box Jump - M=-24"/ W=20"

(5 Rds)

WOD: Courtesy of CrossFit Nocatee

• 4 Burpees - every Minute on the Minute

then

• 21 Thrusters
• 21 SDHP
• 21 Push Jerk
• 21 Overhead Squats
• 21 Front Squats
• M=95lbs/W=65lbs

Burpees are done to start each round. Once done with Burpees...complete as many of either Thrusters, SDHP, PJ, etc... as you can within the remaining time. If there is any time left in the round prior to being done...you can rest. Example: if only 17 Thrusters are done in a round...you must complete your Burpees each minute on the minute and resume Thrusters until you reach 21.