Group Session

Group session begins at 0900. Team WOD below.

If you havent purchased a t-shirt, gray and black will be available for purchase during the open gym session.

CrossFit Rifles Tour
1 min on 30 sec off Per Exercise
Station 1
Row for calories
pushups
Station 2
back extensions
GHD Situps
Station 3
Squat Jumps
Row for Meters
Station 4
Pullups
Box Jumps (24/20)
Station 5
Wall ball (20/14)
Slamballs (30/20)
Station 6
KB one arm swing L (1.5 / 1)
KB one arm swing R (1.5 / 1)
Station 7
Squat holding plate (45 / 25) Bear Hug the plate
toes to bar
Station 8
broadjumps
10m sprints
Station 9
DB Snatch L (35/ 20) start group 9
DB Snatch R (35/ 20)
Bar Dips
Around the gym ... score is total reps