Saturday, July 18, 2015

Free "Trial" workout this morning at 9:00 a.m. Come join us for a workout and see for yourself what CrossFit is all about.  Oh yeah, bring a friend!!!

Arm/Leg Swings
400m Run
2 Rounds of:
10 Push-ups
15 Air Squats
20-50 DU's or SU's

WOD
Condititioning
For Time:
Buy In:
100 Double Unders (3:1 singles)
-then-
4 Rounds of:
10 Deadlifts 205/133#
15 Burpee Box Jumps 24/20"
400m Run
-then-
Cash out:
100 Double Unders (3:1 singles)
Rx+ = 255/173#



Extra Work
PMOD
With remaining class time work on a skill or strength movement.

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