WOD
Complete 5 rounds for time of:
15 Kettlebell Swings (M: 32 kgs, W: 24 kgs)
15 Burpees

STRENGTH

A) Front Squat
5 sets of 5 reps
Start at 55% of 1RM. Increase 5% each set, ending your final set at 75%.

B) 3 Super sets of:
10 DB walking lunge (light)
10 DB walking lunge (heavy)
12 BB calf raises

C) Midline Stability
10 Grasshoppers
15 AbMat sit-ups
20 Mountain climbers

CrossFit Surf Day
THIS Saturday, September 17th
La Jolla Shores Beach

Learn how to surf with Pete Lewis! Pete will be at the beach from 7am to about 2pm. He will provide surfboards for everyone’s use. This is a great opportunity to learn how to surf and enjoy a day out in the sun with your families. You won’t want to miss out!

Things  to bring:
– Beach chairs
– Snacks & drinks
– Towels & sweatshirts