Wednesday, September 2, 2015

Labor Day is this coming Monday.  We will be open from 8:00-10:00 a.m. and then close for the rest of the day.  I'm almost positive it will be a Hero WOD!!!

 Greg and Windy working thru CrossFit Open 11.2!!!!
Arm/Leg Swings
2 rounds of:
20-50 DU’s or SU’s
10 Straight-leg Deadlift (empty bar)
10 Back Squat (empty bar)

MOD (20:00 CAP)
Back Squat
3-3-3-3-3 Across

WOD
Conditioning
20:00 AMRAP of:
7 Power Cleans (135/93#)
7 Burpees
200 Meter Run

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