Saturday, April 27 2013

Free "Trial" workout today at 9 a.m. Please arrive 10 minutes early!

Good luck to Melissa M. this weekend!! 
She's taking on the CrossFit Level 1 certification in Charlotte!!
Arm/Leg Swings
Row 250m
2 rounds of:
10 Push-ups
10 Wall Squats
10 Back Extensions or Good mornings (pvc)

WOD
Conditioning
60 Partner Wallball
60 Partner Medball Sit-ups
100m Run w/Medball
40 Partner Wallball
40 Partner Medball Sit-ups
250m Run w/Medball
20 Partner Wallball
20 Partner Medball Sit-ups
400m Run w/Medball
10 Partner Wallball
10 Partner Medball Sit-ups
550m Run w/Medball

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