Schedule changes: we WILL continue with the 6:30 PM classes on Monday-Thursday SO COME! 🙂 There will also be a noon class on Fridays called “CrossFit Express”…Warmup and Workout-30minutes! No Excuses!
Don’t forget to fill out the survey! If you did NOT get the November newsletter via email, please email or text Coach!
Happy HumpDay!
Front Squat: 6×3 starting @ 75% 1RM
WOD
5 RFT
200 m Farmers Carry (2 x 53, 2 x 35)
7 Burpees
14 Wall-Balls (20 / 14)
21 Abmat Butterfly Sit-ups
Scale: 4/3 rounds
Bonus Work:
4 sets of 10 hollow rocks, 100m backwards run, 25 du’s
