Saturday, February 21, 2015

Free "Trial" workout this morning at 9:00 a.m. 
Please arrive 10 minutes early to meet the coaches!!

Perry working hard during CrossFit Kids!!!

Arm/ Leg Swings
250m Run
3 Rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 KB Swings (light)

WOD
Conditioning
21-15-9:
Front Squats 135/93#
Kettlebell Swings 53/35#
400m Run after each round
Rx+ = 155/108# and 70/53#

PMOD
Squat Clean
work up to a heavy single

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