8/18/2017
Warm-up
2 sets
20-30 sec. pigeon - each side
10 bulgarian goat bag swings
10 ring rows
20 flutter kicks
Weightlifting
Gymnastics
20 sec. amrap ring dips
rest 40 sec.
20 sec. amrap
rest 2 min.
Metcon
Metcon (AMRAP - Rounds and Reps)
5 min. amrap - Rx+
5 Front Squats (115/75)
5 STO
5 CTB Pull Ups

5 min. amrap - Rx
5 Front Squats (115/75)
5 STO
5 Pull Ups
  • Upcoming classes

    • CrossFitFriday, 5:00 am - 6:00 am
    • CrossFitFriday, 6:00 am - 7:00 am
    • CrossFitFriday, 8:00 am - 9:00 am
    • CrossFitFriday, 11:45 am - 12:45 pm
    • CrossFitFriday, 4:00 pm - 5:00 pm
    • CrossFitFriday, 5:15 pm - 6:15 pm
    • CrossFitSaturday, 10:00 am - 11:00 am

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