Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Group stretch (No Measure)
400 meter run
Cat and Mouse (Time)
Split class into 2 teams
If you are a Mouse you will start the workout the first. If you are a Cat you will start the WOD exactly 3 minutes after the mice and try to catch them!
40 Double Unders
40 DB Cleans 50/35
40 Med Ball Russian Twists 20/15
40 Kettlebell Swings (70/53)
40 Walking Lunges
*After everyone finishes, put time on board for your team.
1. Top 3 times for each time earn 5 reps to the other team
2. Top Team (shortest cumulative time) earns 15 reps to the other team
3. Coaches seeing awesome effort/quality of rep/etc. can hand out reps to SUBTRACT for that athlete’s team.
Tally up total reps and those are the penalty reps for each team.