Wellness Revolution CrossFit – CrossFit

9 am Fathers Day WOD with our dads and their kids.

10 am WRCF community WOD.

“I would rather die on my feet, than live on my knees.” –Emiliana Zipada

Life isn’t about tip-toeing through with safety and assurance. It’s about chasing after what you believe in. We can live a life of safe bets, compromise, and mediocrity.

Or we can choose to live on our feet.

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Metcon

Metcon (Time)

ESSENTIALS

Teams of 3

For Time:

400 Meter Medball Run (14/10)

75 Box Step Overs (20″)

50 Clean and Jerks (95/65)

30 Seated Rope Pulls

50 Clean and Jerks (95/65)

75 Box Step Overs (20″)

400 Meter Medball Run (14/10)
–30 MIN CAP

–Athletes will move together on the run, with only one teammate carrying the object at a time

–On all the other movements, one athlete moves at a time, breaking up reps as they see fit

Metcon (Time)

FITNESS

Teams of 3

For Time:

800 Meter Medball Run (20/14)

75 Box Jump Overs (24/20)

50 Clean and Jerks (135/95)

15 Rope Climbs

50 Clean and Jerks (135/95)

75 Box Jump Overs (24/20)

800 Meter Medball Run (20/14)
–30 MIN CAP

–Athletes will move together on the run, with only one teammate carrying the object at a time

–On all the other movements, one athlete moves at a time, breaking up reps as they see fit

Metcon (Time)

PERFORMANCE

Teams of 3

For Time:

800 Meter Medball Run (30/20)

75 Box Jump Overs (24/20)

50 Clean and Jerks (155/105)

15 Rope Climbs

50 Clean and Jerks (155/105)

75 Box Jump Overs (24/20)

800 Meter Medball Run (30/20)
–30 MIN CAP

–Athletes will move together on the run, with only one teammate carrying the object at a time

–On all the other movements, one athlete moves at a time, breaking up reps as they see fit