Friday, June 24, 2016

Free "Trial" workout tomorrow at 9:00 a.m. This is a great opportunity if you have never tried CrossFit.  Coaches will be available after the workout to answer any questions you may have. Bring a friend and double your fun!!

Arm/Leg Swings
250m Row
2x10 of:
Wall Squats
Straight-leg Deadlifts
Kipping Glides

MOD (20:00 CAP)
Deadlifts
4-4-4-4-4
All reps T-n-G, increase weight
from last week’s sets of 6

WOD
Conditioning
“Snatching Cindy”
5 RFT
6 Snatches 115/73#
2 Rds of “Cindy”
Rx+ = 135/93#

PMOD
3 Sets of GHD Sit-ups and Back Extensions
10, 15 or 20 reps

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