Wednesday, March 12, 2014

This Saturday we'll be O'lifting after the 9:00 a.m WOD!! 
Don't miss out because next weekend we'll be at the Spartan in Charlotte, so there won't be another Saturday session until the 29th.

CrossFit Kids working their "core"!

Arm/Leg Swings
3 rounds of:
10 Shoulder Dislocates
10 Good Mornings
10 OHS


MOD
Front Squat (20:00 CAP)
2x2 @ 75%, 1x2 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 @ 95%, 1x1 @ 100%+

WOD
Conditioning
For Time:
21-15-9 reps of:
Goblet Squat 53/35#
GHD Sit-ups (scale to 25 Ab-mat Sit-ups each round)
KB Swings 53/35#
Run 250m after each set.
RX+ = 70/44# and 400m run
  

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