Friday, April 24, 2015

Team Beaufort will be having a fundraising carwash today from 3-7:00 p.m. at Advance Auto on Robert Smalls Pkwy! If you have a chance please stop by and show your support!
 CrossFit ladies hitting a run!
Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 DB Straight-leg Deadlift
15 Ab-mat Sit-ups
20 Walking Lunge

WOD
Conditioning
4 rounds of:
in 5:00, Run 250m and then AMRAP the following couplet:
15 Russian Kettlebell Swings (53/35#)
10 HR Push-Ups
Rest exactly 3 min. between sets
Rx+ = 70/53# and 5 HSPU

PMOD
Weightlifting
10:00  EMOM Snatch (full), ascending in weight.

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