January 27, 2017

Don’t forget about the Super Bowl party coming up February 5th @ CrossFit RXD starting at 2PM!

Bring a dish to share and your drink of choice to watch the big game on a big screen!!

We will have games and betting squares for $5 Each so come and have some fun

(WOD)

A) 3 SETS @ MAX EFFORT

500M Row

15 Clean and Jerks (135/95)

15 Burpees over Bar

…Rest 10 Mins…

(SUPPLEMENTAL)

A) EVERY TWO MINS FOR 12 MINS

15 Toes to Bar

10 Box Jump Overs (24/20)

5 Strict HSPU

B) 50 DEFICIT HSPU FOR TIME (45#plates/35# plates)

(BURN)

COMPLETE 6-8 SETS @ AEROBIC EFFORT

8 Calories AD

200M Run

10 Burpees

10 Box Jump Step Downs

:60 Plank

…Rest 1 Min to stay Aerobic…