WOD
Overhead squat 1-1-1-1-1-1
*Use the heaviest weight you can for each set.

Then,

Complete 5 rounds for time of:
15 Kettlebell swings (M: 32 kgs, W: 24 kgs)
20 Push-ups

CF LITE
Complete 21-15-9 reps for time of:
Assault Bike, Calories
GHD sit-ups

Rest approximately 10:00. Then,

Complete 3 rounds for time of:
50 Double-unders
200 Meter run

Free Community Workout
Saturday, November 5th, 2016

Join us for a Free Community Workout this Saturday at 8:00am. Bring family, friends and/or coworkers 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)