Saturday Vagabond Hours:

Morning Hours: 8:00 am to Noon/ Afternoon Hours: 5:00 pm to 7:00 pm

Morning Hours are cut one hour short because I will be heading down to CrossFit Cape Cod to help introduce the On Ramp Program, so I made up for it at the other end by adding in two more hours in the afternoon bracket… So Come on in and finish off the week on a high note…

Warm-Up: 3 Rounds at a steady pace of:

5 Precision Jumps

10 m Inch Worm

15 Side Hops

20 Spiderman Lunges

25 PVC Dislocates

Strength WOD: Front Squat 3-3-3-3-3

Met-Con WOD: For Time of the following movements:

Row 1000 m

then 3 Rounds of:

20 Box Jumps

20 Air Squats

20 Push Press

Finish with a:

Row 1000 m

Buy-Out: Static Hold of Handstands Against Wall x Total of 2:00 Minutes

Kevin’s Notes: Guys will use 75 lbs on Push Press and 20 inches on Box Jumps. Gals will use 45 lbs on Push Press and 20 inches on Box Jumps. The Push Press and Box Jumps will be done with speed and fast recovery. Your goal on the Push Press and Box Jumps is to go UNBROKEN…