November 16, 2015


Awesome job this weekend to all our LADIES at the NLI Competition! Thanks to everyone who came out and supported too! 
Warm Up:
Row 1000m
3 Rounds 
10 Air Squats
10 Jumping Pull Ups
10 Push Press (45/35#)

15 Squat Cleans (115/75#)
30 Toes To Bar 
30 Box Jumps (30/24") 
15 Muscle Ups (scale... Bar Muscle Up... Chest to Bar Pull Up)
30 Shoulder to Overhead  (40/30#)
30 Double Unders
15 Thrusters (115/75#)
30 Pull Ups
30 Burpees
300ft Walking Lunge (45/25# plate held overhead)

**This is a CrossFit main page WOD :) with the weights slightly adjusted! Let's have some fun today! 

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