WOD
Complete 3 rounds for time of:
15 Thrusters (M: 95 lbs / W: 65 lbs)
300 M Row
15 Wall Balls (M: 20 lbs / W: 14 lbs)
200 M Run

CF LITE
Complete 4 rounds for time of:
Row for calories (M: 40 cals / W: 30 cals)
40 Push-ups
40 Foot front rack lunge (M: 115 lbs / W: 80 lbs)
4 Rope Climbs (15 feet)

Posted on CF Linchpin on 28 August 2016

Free Community Workout
Saturday, September 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)