CrossFit Martha's Vineyard

Our Monday and Thursday 5:30pm time slot will be a CrossFit 101 class. 
This class will be open to beginners and regulars with a focus on technique and form. 
If you're brand new, you'll learn the basics and enjoy the energy of a class setting.
If you're experienced you'll get some extra technical practice with the focus on Option 1. 
This will also be an open gym time for those who want to hit Option 2 or work on skills

WOD:
Option 1:
A. 5 x 6 Back Squats
15 mins to build to heavy set of 6

B. 15 min AMRAP
7 Bar Muscle-Ups (14 Pull-Ups, 7 Strict pull-ups)
50 Wallballs
1000m Bike (.6 mile)

Option 2:
Every 5:00 x 5
800m Run (.5 mile Bike)
8 Barbell Bench Press (build every set)
12 Pull-Ups