Friday, June 21, 2013

Free "Trial" WOD tomorrow!!!
Bring a friend or neighbor that has been avoiding us!!!

If they're avoiding "you", bring your Mother-in-law!!!
                                                             CrossFit Kids geting busy!!!!
Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Wall Squats
Kipping Glides
Ab-mat Sit-ups

MOD(15:00 Cap)
Front Squat
Same weight across all sets, do not go all out, all 5 reps should be nice, solid form

15:00 AMRAP
  5 Pull-ups
10 Jumping Squats
15 KB Swings 53/35#
250m Run

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