September 12, 2017

ATTENTION ATTENTION!! FRIENDS AND FAMILY THIS COMING SATURDAY. IF YOU HAVE ANYONE WHO HAS ASKED YOU ABOUT CROSSFIT? WONDERED WHY YOU ARE SO FIT? NOW IS YOUR TIME TO SHOW THEM AND INVITE THEM.

NO HOLDS BARRED. BRING ANYONE YOU DESIRE, WE WELCOME THEM ALL. FITNESS JUNKIES AND THOSE WHO HAVEN’T WORKED OUT IN YEARS.

SEE YOU SATURDAY!

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(WOD)

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A) EVERY 3 MINS FOR 12 MINS:

6 FRONT SQUATS

*pick a tough but manageable weight and build over sets if desired*

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B) 27-21-15-9

CAL ROW

DB OR KB FRONT RACK SQUATS (50/35)

BAR DIPS (scale push-ups)

*CAP 15 MINS*

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(SUPPLEMENTAL)

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A) POWER SNATCH+2 HANG SNATCH

*build every 90 seconds for 8 sets*

B) 21-15-9

SQUAT SNATCH (95/65)

CTB PULL-UPS

…Rest 10 Mins, then…

C) CLASS WOD PART B

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