Thursday 28th, 2014

Main – CrossFit

Please remember to get your Wodify account up to date and start signing up for classes prior to the class start time. When you get to the box the first thing you should do is check in on the computer.


400m run
10 air squats
20 forward lunge steps
10 squat jumps
10 med ball twist toss both directions
10 med ball kettle bell style forward toss
10 med ball slams


Metcon (Time)

500m row
30 KB Swings
30 jumping Pull Ups
20 KB swings
20 jumping pull-ups
15 KB swings
15 jumping pull-ups
10 KB swings
10 jumping pull-ups
500m row

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