Wednesday
WOD
“Cranston”
In teams of 2, complete the following:
10 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
9 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
8 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
7 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
6 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
5 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
4 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
3 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
2 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run
1 Dumbbell squat clean thrusters (M: 45 lbs, W: 35 lbs),
200 Meter run

*Partner completes the full round and tags their partner in to do the same. Time is called after that second partner completes the 1 DB Cluster and the 200m Run.

CF LITE
Complete as many rounds as possible in 15 minutes of:
50 Calorie row
30 pull-ups
15 Burpee over rower

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Free Community Workout
Saturday, February 6
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and co-workers to try CrossFit with no commitments. This is a great opportunity! Please arrive 10-15 minutes early to fill out a waiver if you haven’t done so already.

Receive 50% OFF Group Fundamentals if you sign up at a Free Community Workout offered every 1st and 3rd Saturday of the month (Regular Price $100)

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