Thursday
WOD
Complete 5 rounds of:
1:00 Max handstand push up
1:00 Max kettlebell swings (M: 24 kgs, W: 16 kgs)
1:00 Max row
1:00 Max weighted kettlebell lunges (M: 24 kgs, W: 16 kgs)

Score: total reps

Strength
Complete 3 x 20 reps
Wide grip bench press

Complete 1 round of max rep bench press
@ 75% of bodyweight

Complete 3 supersets of:
8-10 Weighted dips
8-10 Elevated ring rows

Complete 3 rounds of 21’s w/ barbell:
7 Top half curls
7 Bottom half curls
7 Full curls

IMG_2596_______________

CFIV’S Bring a Friend Day 
August 26th, 2015
Bring a friend to any CrossFit class to try it for free. Your friend will
receive 50% off Group Fundamentals. Members receive $5 off their
next membership charge for each referral.

_______________