WOD
In teams of 2, complete as many rounds as possible in 20 minutes of:
Row (M: 12 cals, W: 8 cals)
10 Burpees
100 Meter run

*Partners complete full round, then switch.

Posted on CFNE on 7 July 2016

STRENGTH

A) 3x:
Max Strict Press @ 55% followed by 2 push press

B) 3 Supersets of:
10 DB lat raises
10 BB front raises
*Rest 1 minute

C) 3x:
Max strict pull-ups followed by 10 ring rows

Free Community Workout
Saturday, July 16th, 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)