10/30/12

New to CrossFit? Intro Series are held on Monday, Wednesdays and Thursdays at 5:30 PM. Come join the fun and get a workout!

Reminder that on Tuesdays and Thursdays we now offer 7:00 AM classes.

Warm-UP
3X
7 Back Extensions/Supermans
7 Med Ball Cleans
7 PushUps
7 Pullups
150m Yellow Pole Run

Squat Clean
3, 3, 3, 3, 3 - Find 3 rep max

AMRAP in 20 minutes:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs/14lbs)

Cool with 800m Run
Hip Flexor Stretch