Warning: "continue" targeting switch is equivalent to "break". Did you mean to use "continue 2"? in /www/wp-content/themes/Divi/includes/builder/functions.php on line 5812 Notice: Trying to access array offset on value of type bool in /www/wp-content/themes/Divi/includes/builder/functions.php on line 2180 Monday WOD 1/17/22 | CrossFit Ocean Isle Beach
(910) 579-9348

Monday Schedule: 6am/8am/9am/530pm WOD – SPIN 530pm

PART 1: BACK SQUAT

[On the 3:00 x 5 Sets]:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 8+ Reps

PART 2:

5 Rounds For Time:
21/15 Calorie Bike or 25/18 Row
10 Burpees

*Score = Time it takes to complete the workout

PART 1: BACK SQUAT

[On the 3:00 x 5 Sets]:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 8+ Reps

PART 2:

5 Rounds For Time:
21/15 Calorie Bike or 25/18 Row
10 Burpees

*Score = Time it takes to complete the workout

PART 1: BACK SQUAT

[On the 3:00 x 5 Sets]:
Set 1: 3 Reps
Set 2: 3 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Set 5: 8+ Reps

PART 2:

5 Rounds For Time:
21/15 Calorie Bike or 25/18 Row
10 Burpees

*Score = Time it takes to complete the workout