Wednesday, January 11, 2017

Bring a Friend Week! Putting health and fitness first yields outstanding results in all aspects of a persons life. So don’t be selfish, SHARE! Bring a friend all week and workout with our awesome community. No CrossFit experience needed. All wods will be modified so you can train with buddy.

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Bench Press
3 x 10 Across

3-6-9-12-15-18-15-12-9-6-3
Wall Balls* 20/14
Kettlebell Swings* 32/24, Fx: 24/16
abmat situps
*3 burpee penalty each time you break up a movement

BAF WOD:
25-20-15-10-5
Wall Balls 14/10
Kettlebell Swings 16/12
abmat situps