December 3, 2012

ANDY

–

GOT A FRIEND INTERESTED IN CROSSFIT?

This week we have several FREE INTRODUCTORY CLASSES available.

If you know someone that may be interested please encourage them to attend one of these classes:

Wednesday, December 5th at 6pm

Thursday, December 6th at 5pm

Friday, December 7th at 7am

Saturday, December 8th at 11am

–

Strength WOD:

3 sets of:

Front Squat, 6-8 reps

(Rest 60 seconds)

Ring Rows 8-10 reps

(Rest 60 seconds)

GHD Sit-ups, 10-20 reps

Conditioning WOD:

AMRAP 6 minutes of:

10 Wall Balls (20/14)

20 Double Unders