WOD
Complete the following for time:
100 Dumbbell Snatches (M: 55 lbs, W: 35 lbs)
800 Meter Run
60 Burpees
40 Ring Muscle-ups

Goal: Just get it done
Time Cap: 20:00

Cash Out
Lac Ball in Pec :90 sec/side
Roll/Smash Upper Back 2:00

STRENGTH
A. Back Squat 3-2-2-1-1-1-1

B. GHD Sit-Ups 5 X 10
*If possible, add weight by using a MedBall

C. 3 rounds of:
1:00 max box jumps

WODnic
Saturday, November 18, 2017
8:00am – 12:00pm

Come enjoy a fun day at the park!
CrossFit classes will be offered at 9:00am & 10:00am. Each class will be 1 hour long. Limited spaces are available. All fitness levels are welcome to participate! This is open to the public and free of charge. CFIV athletes, encourage your family and friends to participate!

– Bring your own picnic
– Pets are allowed
– Music will be provided
– Alcoholic drinks NOT allowed

Workout & Picnic
Bucklin Park Pavillion 
8th Street  & Ross Ave.,  El Centro

2 FREE WEEKS OF CROSSFIT

All fitness levels are encouraged to join. We will teach you everything you need to know to participate in our CrossFit classes. Join our community today and reach your health and fitness goals!

*Cannot be combined with other discounts. Offer good for athletes who have not been a member in the last 6 months.

Offer Expires 11/30/17