Saturday, March 4, 2016

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

Don't wait another day!!!
Arm/Leg Swings
Samson Stretch L&R
2 Rounds of:
10 DB Straight-leg Deadlift
15 Ab-mat Sit-ups
20 Walking Lunges

4 rounds of:
in 5:00: Run 250m and then AMRAP the following couplet:
15 Russian Kettlebell Swings (53/35#)
10 HR Push-Ups
Rest exactly 3 min. between sets
Rx+ = 70/53# and 5 HSPU 

We'll be doing 16.2 immediately after the WOD

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