Oct 21 2013

Our Summer Challenge starts Saturday Nov 2! 6 weeks to make the most of your hard work in Crossfit! We start with seminar at 7 am, measurements (optional) 8 am and strength and conditioning baseline workout right after. Sign up at the box, this is free to our members and there are prizes to be won!

A. Back squats

Beginners 3×5 Int 5×5

Seated kb shoulder presses after each set (3-8 rep max)

B. 400 meter row buy in

20 hand over hand kb swings 24/16

10 b0x jumps 24″/20″

AMRAP 12 minutes





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