Fit Camp 140430

PART I:  Warmup NFT

Modified General CrossFit Warm-up

PART II:   Death By Ring Rows
EMOM perform 30 Single Unders and add 1 Ring Row until failure, starting at 5

PART II:   Indoor Spartan

24 Min Clock

Minute 1 (Lift or Jump):  10, 12 or 15 Box Jumps/Steps OR Flip a Tire with a Partner

Minute 2 (Push or Pull): 15, 17 or 20 Cals A.D. OR 2 Resistance Run OR Prowler Push

Minute 3 (Press):  15 or 20 Push-ups or 2 Wall Walks OR HSPU

Minute 4 (Lunge): 20 Walking Lunges (OH Sandbag, Front Rack, OH Plate)

Minutes 5 & 6:  Max Effort/2 Minute Plank