Warm up: 3 Rounds of:
100 ft. Bear Crawl
4 Push up and high five your partner
4 Dot Drills
4 Lateral Hops
10 High Knees
10 Jumping Jacks
WOD: “BEAT THE STREETS”
For time: With a team of 3,
Run 400 meters (entire team)
150 Box Jumps (24″/20”)
75 Push Press (45#/25# dumbbells)
75 Air Squats
150 Steps Walking Lunge (with 45#/25# dumbbells)
Run 400 meters (entire team)
Two members of team take turns holding #25 plate overhead the entire time one
Is performing box jumps, push press, squats or lunges. Rotate as necessary. Finish all
Reps of one movement before moving onto next. Team must run together.
Please help us bring CrossFit to at-risk youth, keeping them off the street and making them a part of the positive CF community! Together, we can “Strengthen a Nation, One Kid at a Time”.
Please get on board and help this awesome foundation, for more info go to:
http://www.stevesclub.org/beat_the_streets/get_involved/
or you can give us the $ and we will send it in for you.
