Thursday, May 1, 2014

Great job everyone on their CrossFit Total. We saw a lot of PR's yesterday.  I hope you recorded your results for future reference.


Heidi's send off pic!! Farewell and good luck in the future!!
Arm/Leg Swings
Row 250m
3 x 10 of:
Shoulder Dislocates
Wall Squats
WOD
Conditioning
For Time:
  9 OHS 95/63#
18 Calorie Row
27 Front Squats
36 Calorie Row
45 Back Squats
54 Calorie Row
63 Ab-mat Sit-ups
Rx+ = 115/73# or higher
Day #1




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