Friday, May 31, 2013

Free "Trial" workout tomorrow at 9:00 a.m. 
Come join us and see for yourself what CrossFit is all about!!

Partner WOD tomorrow!!!

Arm/Leg Swings
250m Row
2 Rounds of:
  5 HR Burpees
10 OHS
15 Sit-ups
         
WOD
12:00 AMRAP of:
10 OH Walking Lunges 45/25#
10 Hang Power Snatches 75/53# 
10 Burpees to plate 45/25# (side jump okay)
20 Ab-mat Sit-ups
("I Can Games" competitors scale up to your respective division)

Rest 5:00 then

PWOD
20:00
Snatch or Clean
(if you you are doing the "I Can Games")
      
OR
   
4x400m Run
Rest 2:00 between runs

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