WOD
Complete as many rounds as possible in 12:00 of:
60 Calorie row
50 Kettlebell swings (M: 24 kgs, W: 16 kgs)
40 Toes-to-bars
30 Thrusters (M: 95 lbs, W: 65 lbs)
20 Bar facing burpees

Then,
Couch Stretch 2 min/side

STRENGTH
A. Strict Press 5-4-3-3-3
*Build to a 3RM.

B. Complete 5 rounds of:
:30 seconds on/ :30 seconds off
Max cal Bike/Row

C. Tabata
L-Sit hold using Boxes
Top of the pull-up hold

Free Community Workout
Saturday, December 3rd, 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)