KEEP IT UP TONIA!

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CrossFit:

omplete as many rounds as possible in 6 minutes:

Rx:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Competition:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (205/145 lbs)
20 Pull-Ups
25 Wall Ball Shots (25/20 lbs) @ 10/9 ft
30 Double-Unders Attempts
Rest 4 minutes, and then repeat.

Performance:
10 Burpee Box Jump-Overs (20″/16″)
15 Deadlifts (135-185/95-125 lbs)
20 Banded Pull-Ups or Ring Rows
25 Wall Ball Shots (14-20/10-14 lbs) @ 10/9 ft
20 Double-Unders Attempts or 80 Singles
Rest 4 minutes, and then repeat.

Fitness:
10 Burpee Box Jump-Overs (16″/12″)
15 Deadlifts (65-95/45-65 lbs)
20 Ring Rows
25 Wall Ball Shots (10/6 lbs) @ 10/9 ft
15 Double-Unders Attempts or 60 Singles
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

CrossFit Games:

Tonia did a great job with day one! Continue the support tomorrow by tuning into her events as followed

12:45pm - 1:10pm Long Chipper (Masters Women 40-44)

4:45pm - 5:00pm Double Hanger (Masters Women 40-44)