WOD
On the Minute x 6 – 1 Squat Snatch (90%)

Rest 3:00

On the Minute x 6 – 1 Squat Clean and Jerk (90%)

Rest 3:00

30 Muscle-ups for time
or
100 Burpee Pull-Ups for Time

Posted on CFNE on 27 July 2016

CF LITE
Complete 40-30-20-10 reps for time of:
Toes-to-bars
Wall-balls (M: 20 lbs, W: 14 lbs)

Rest 5 minutes, then,

Complete 40-30-20-10 reps for time of:
Hip extensions holding a plate or dumbbell (M: 25 lbs, W: 15 lbs)
Wall-balls (M: 20 lbs, W: 14 lbs)

Posted on CF Main Site on 31 July 2016

Free Community Workout
Saturday, August 6th, 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)