Wednesday
WOD
Tabata 8x of:
Toes-to-bar
Push-ups
Kettlebell swing (M: 24 kgs, W: 16 kgs)
Row for calories

Complete 8 round of :20 work/:10 rest before moving on to the next exercise. No rest between movements.

CF Lite
Complete the following for time:
400 Meter run
25 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
25 Pull-ups
400 Meter run
20 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
20 Pull-ups
400 Meter run
15 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
15 Pull-ups
400 Meter run
10 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
10 Pull-ups
400 Meter run
5 Dumbbell push-press (M: 35 lbs, W: 25 lbs)
5 Pull-ups

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Free Community Workout
This Saturday, October 18th, 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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