Monday
Benchmark WOD 1
“Helen”
Complete 3 rounds for time of:
400 Meter Run
21 KBS (M: 24 kgs, W: 16 kgs)
12 Pull-ups

Compare to 24 December 2010, 23
January 2012, 11 June 2012, 08
January, 2013, 11 June, 2013, 13
January, 2014, 02 June, 2014

CF LITE
Complete for time:
Cash in: 800 Meter run
Complete 5 rounds of:
25 Sit-Ups
20 Burpee box jumps (24″/20″)
15 Goblet squats (M: 24 kgs, W: 16
kgs)
Cash out: 800 Meter run

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REMINDER
CFIV BOOT CAMP STARTS TODAY
This group class is perfect for people new to CrossFit or new to working out. You will be taught proper form and technique and we will have workouts ready for you each day. All you have to do is show up and be committed to getting fit. We will do the rest!

When: 6 AM
Mondays, Tuesdays, Thursdays and Fridays
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