WOD
CrossFit Games Open 16.1
Complete as many rounds as possible in 20 mins of:
25′ Overhead walking lunge (M: 95 lbs, W: 65 lbs)
8 Bar facing burpees
25′ Overhead walking lunge (M: 95 lbs, W: 65 lbs)
8 Chest-to-bar pull-ups

Goal: 7 rounds

Cash Out:
Pigeon stretch 2 min / side Foam roll piriformis / glutes

CF LITE
“Full Circle”
Complete the following for time:
1500 Meter row
100 Double unders
Bike for calorie (M & W: 50 cals)
100 Double unders
1500 Meter row

Posted on CFNE 12 December 2016

Free Community Workout
Saturday, December 17th, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers 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)