WOD
Complete 3 rounds for time of:
21 Wall Balls (M: 20 lbs, W: 14 lbs)
7 Power Snatches (M: 135 lbs, W: 95 lbs)

Goal: Sub 6:00
Time Cap: 9:00

Cash Out
3 rounds NOT for time of:
10 Single Leg Glute Bridge per Leg
10 Diamond Push-Ups

Couch Stretch 2:00/side

STRENGTH
A. Front Squats 1-1-1-1-1-1-1

B. Strict Press 12-10-8-6-4-2

C. 1 mile Assault Bike for time.

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!
We are only 4 days away!!

– 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