Announcements

Bring a friend week! – All week is free for your friends. We’re sure your friends have heard about CrossFit! Now’s their chance to try it. Just bring them in 10-15 minutes early in order to properly get them setup in our system.

Strength / Skillwork

Back Squat
5-5-5-5
55-65-75-85%

Front Squat
5-5-5-5
60-70-80-85%

WOD

1000m Row
30 Wall Balls
25 Push-ups
20 Goblet Squat
15 Ring Rows
10 Strict Handstand Push-ups
5 Bar Muscle-ups

Rx+: 20/14# MB, 70/55# KB, Heels on a 20/12″ Box for Ring Rows
Rx:16/12# MB, 55.35# KB, Heels under the Rings, Shoulder Push-ups, Pull-ups

Elements

Intro A
For time do:

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