WEEKLY ANNOUNCEMENTS
Boston:
- Send your proof of COVID vaccination to vax@crossfitonenation.com by January 15th
- This weeks movement challenge is to accumulate 30:00 of wall sits
Needham:
- This weeks movement challenge is to accumulate 30:00 of wall sits!
WORKOUT OF THE DAY
CrossFit Workout:
For Load:
Power Clean
5-5-3-3-3-1-1-1-1
Bootcamp Workout:
2 rounds
On an 11:00 clock
Row 1000/800m
30 wall balls
15 burpee to target
Max distance row in remaining time
REST 5:00 and REPEAT
Comments