Boondock

tricities, CrossFit Campton Hills,

CrossFit333 boondock fox valley

Warm-up

Run/Row

Lane Drills

Strength/Skill

Back Squat 4 Sets of 8 reps

WOD – Boondock

3 Rounds for time

400 meter Run

12 Box jumps (24/20″)

5 Pull ups

Midline

GHD sit-ups 3 x 10