WOD
Complete 4 rounds, 20 secs per station, of:
Tripod hold
Rest 20 secs
Handstand hold
Rest 20 secs
Handstand Push-up
Rest 20 secs

Rest as needed, then,

Complete 3 rounds for time of:
20 Calories row
12 Muscle snatches (M: 75 lbs, W: 55 lbs)
*Muscle snatch = touch-n-go

Rest 2 minutes, then

Complete 3 rounds for time of:
GHD Parallel Hold, 20 secs
20 Russian Twists
*GHD Parallel Hold = face up

STRENGTH
A. 5-5-5-5-5-5
Front squats 411x2
*4 sec going down, 1 sec on
bottom, 1 sec coming up, 2 sec on
the top

B. Complete 5 rounds of:
15 Medball sit ups
15 Medball push-ups
15 Medball bicycle crunches

C. Tabata row for max meters

New to CrossFit Imperial Valley

We are excited to announce that starting this Saturday, January 7th, 2017, we will be offering a Free Community Workout EVERY Saturday at 9am. Bring your friends and/or family to try CrossFit for free, or, use it as an opportunity to attend one more class each week!

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout!