Wednesday
WOD

Complete every minute on the minute for 16 minutes:
Even: 3 Hang power snatch + 2 hang squat snatch
+ 1 full squat snatch (M: 125 lbs, W: 75 lbs)
Odd: 15 Abmat Situps

Then,

Complete 6 rounds of the following:
25 Meter sprint
1 Minute rest

CF LITE

Complete the following for time:
150 Double unders
100 Wall balls (M: 20 lbs, W: 14 lbs – both use 10′ target)
75 Back extensions
50 Pull-ups
25 Burpees
500 Meter row

CF Mayhem

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Free Community WOD
This Saturday, June 21st at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and coworkers to try out a class for free. This is a great opportunity to try CrossFit with no commitments. Please arrive 10-15 minutes early to fill out a waiver if you haven’t before. All athletic abilities Welcome!

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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