WOD
Run 5 km

Then,
Hold ring support: 3 x :20 sec
Hold bottom of ring dip: 3 x :20 sec

STRENGTH
A. Complete 5 rounds of:
100’ Heavy suitcase carry
10 Toes-to-kettlebell

B. 3 supersets of:
7 Dumbbell single leg box squat – Right leg
21’s Dumbbell frontal shoulder raises
7 Dumbbell single leg box squat – Left leg
21’s Dumbbell lateral shoulder raises

Free Community Workout
Saturday, December 3rd, 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)