CrossFit Martha's Vineyard

Please be sure to fill out the Health Attestation HERE before coming to class

WOD:

Option 1:
Every 5:00 x 5
25/17 Calorie Bike
20 Russian Swings
10 Burpee Box Jump Overs 

*choose your KB weight*
*mod BBJO's to 20 Step Overs*

Option 2:
A. 8 Rounds for Load
8 KB Front Squats
20m Farmer's Carry

*This is a fun challenge! Pick the heaviest weight you can 
handle without putting the kbs down for the duration of 8 rounds*

B. 3 Sets
8 KB or Barbell Hip Thrusts @2112
15-30 second Barbell Hip Thrust Isometric Hold (video)

C. Optional:
3 min Row 
*nasal breathing only*