Finishing on your Back = One Heck of a Workout

 

To experience the common suffering of a group forms the strong bond of community. That must be why everyone smiles when they walk into he gym.

To work very hard for something causes it to increase in value. That must be why training at CrossFit Troy quickly becomes the one thing we all look forward to each day.

WOD
Thursday

Med. Ball Clean Wall ball shots
Pull ups

21-15-9
15-11-9
11-9-7
                
Run The Block 800m 400m

Double Unders (or triple the amount of regular jump ropes)
Hollow Rockers
1-2-3-4-5-6-7-8-9-10

Cool Down
Wall sits  2 • 1.5 • 1

Advanced • Intermediate • Foundational
Scale to capabilities