Monday
WOD
1 Rep max backsquat

Then,

Challenge Benchmark Test 1
Complete 3 rounds for time of:
21 Wallballs (M: 20 lbs, W: 14 lbs)
14 Handstand push-ups
7 Deadlifts (M: 315 lbs, W: 205 lbs)

Benchmark Test from CF Linchpin

CF LITE
On the minute for 20 minutes:
Minute 1: 10 DB hang power cleans (M: 55 lbs, W: 45 lbs)
Minute 2: 20 GHD sit-ups
Minute 3: 40 Double unders
Minute 4: 10 Burpees

Posted on CF Linchpin 04 April 2016

BRIANNA'S TEAMMALLEE'S TEAM_______________
Pre Order Challenge Apparel
Deadline
Wednesday, April 13
Show your team spirit buy purchasing your team t-shirt or women’s tank. The cost of both the t-shirt and tank is $21 + tax. We are only taking pre orders so don’t hesitate to purchase! Sign up sheets are at the front desk.
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Free Community Workout
This Saturday, April 16th,
at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and/or co-workers 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)
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