Warm up: Coach’s Choice
Strength/Skill: Get Ready for Quarterfinal WOD 2!
WOD: CFG24 Quarterfinals Workout 2 (Ages 16-54)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 14lb medicine ball, 9-foot target, 20-inch box
M: 20lb medicine ball, 10-foot target, 24-inch box
CFG24 Quarterfinals Workout 2 (Ages 14-15, 55-59, 60-64, 65+)
3 rounds for time of:
50 wall-ball shots
50 lateral burpee box jump-overs
Time cap: 20 minutes
F: 10lb medicine ball, 9-foot target, 20-inch box
M: 14lb medicine ball, 10-foot target, 24-inch box
Cool Down: Athlete’s Choice