Wednesday, September 23, 2015

Thanks to everyone that attended our 5-year anniversary party!! Betsy, Billy and I are so fortunate to such an awesome crossfit family.  We really appreciate everyone of you and a special thank you to our coaches; Jennifer, Albert, Lenny, Nate C., Korey and Nate N.
Arm/Leg Swings
2 Rounds of:
10 KB Swings (light)
15 Ab-mat Sit-ups
20 Walking Lunges

WOD
Conditioning
15:00 AMRAP of:
15 KB Swings 53/35#
20 OH Walking Lunges w/ plate 45/25#
25 Ab-mat Sit-ups
Rx+ = 70/44#, 20 Front Rack Walking Lunges 95/63#, 10 T2B’s

PMOD
10:00 EMOM
Clean & Jerk (try and increase the weight each set)

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