Tuesday
WOD

Back squats – 3 sets of 5 reps with 50% using a 7 second pause

Then,

Complete 30-20-10 for time of:
Back Squats (M: 135 lbs, W: 95 lbs)
Deadlifts (M: 135 lbs, W: 95 lbs)

CF LITE

In teams of 2, complete as many rounds as possible in 8 minutes of:
20 Wall Balls (M: 20 lbs, W: 14 lbs)
Max GHD sit-ups

Rest 3 minutes, then

Complete as many rounds as possible in 7 minutes of:
14 Hand-release push-ups
Max shuttle sprints (10 yards)

Rest 3 minutes, then

Complete as many rounds as possible in 6 minutes of:
10 Dumbbell snatches (M: 45 lbs, W: 30 lbs)
Max box overs (M: 24″, W: 18″)

Score: Total reps completed by both partners on all exercises.

CF Mayhem

IMG_6995____________________
Free Community WOD
This Saturday, February 1st, @ 8 AM
Join us for a Free Community Workout this Saturday at 8 AM. 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.
(Regular price $100)
_______________