Wednesday
WOD

Every minute on the minute, for 10 minutes, complete:
Odd minute: 5 Deadlifts @ 75% 1RM
Even minute: 10 Ring dips

Then,

In 4 minutes, complete the following:
125 Double unders
Max calorie row in time remaining

Rest 3:00, then,

In 3 minutes, complete the following:
50 Double-unders
Max calorie row in time remaining

CF LITE

Every 4 minutes, for 20 minutes complete the following for time:
400 Meter run
20 Walking lunges with kettlebell farmer’s carry (M: 24 kgs, W: 16 kgs)

IMG_8008

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Free Community Workout
This Saturday, March 21st, at 8:00 am
Join us for a Free Community Workout this Saturday at 8:00 am. Bring family, friends and 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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