Wednesday

Tribe Functional Fitness – CrossFit

Sashimi (3 Rounds for reps)

Amrap 4:

27 Chest to Bar Pull-Ups

27 Burpees

27/21 Calorie Row

Rest 4 Minutes

Amrap 4:

21 Toes to Bar

21 Burpees

21/15 Calorie Row

Rest 4 Minutes

Amrap 4:

15 Pull-Ups

15 Burpees

15/9 Calorie Row

Metcon (3 Rounds for reps)

ExpressWOD at 5:30am

Amrap 4:

27 Chest to Bar Pull-Ups

27 Burpees

400 Meter Run (100m intervals)

Rest 4 Minutes

Amrap 4:

21 Toes to Bar

21 Burpees

300 Meter Run (100m intervals)

Rest 4 Minutes

Amrap 4:

15 Pull-Ups

15 Burpees

200 Meter Run (100m interval)
100m = 1 rep