041320

CF MVA will be participating with the rest of the CF community in the Support Your Local Box Fundraiser!
We will be posting 3 workouts over the next 2 weeks. You can participate by registering and joining the worldwide leaderboard.
https://games.crossfit.com/register/open

This weeks Home WOD Challenge is max burpees by Friday midnight. MK claims she’s going to get 2500!

Warm-up:
2 Rounds of:
5 Passthroughs
5 Yoga push-ups
:30 Run in place
6 Knee to belly lunges
5 Squat and reach
7 Burpees

WOD:
A)
Every 2 minutes for 12 minutes
6 11/4 Front Squats (DB50/35#, BB 105/75, find an object around house like a backpack full of water jugs or books)

B)
Support Your Local Box WOD #1

10-min. AMRAP:
10 Air squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
(DB 50/35#, BB 95/65 or a weight you can go unbroken with, Odd object such as laundry detergent or water jug)

Mobility:
1:00 Thread the needle
1:00 Twisted cross