Monday April 24

April 23rd, 2017
by:

Announcements

This week is bring a friend week!
Please have friends go here to sign-up. All our classes are available this week for a free trial and all the classes have WODs suitable for beginners to advanced.

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Strength / Skillwork

None today.

WOD

If you’re experienced do 2-3 of the Intros w/ 5 minute rests in between. If you’re new to CrossFit, do one.

Intro A

500m Row
25 Air Squats
20 Push-ups
15 Wall-balls
10 Pull-ups

Intro B

8:00 AMRAP of:
-8 KBS 35/20#
-8 Push-press 65/35#
-8 Box Jumps 20/16″

Intro C

3 Rd FGB format
-Slam Ball 20/15#
-Burpees
-SDHP KB 55/35#

Elements

Do today’s main WOD