September 30, 2016


Finally FRIDAY!!! 

Warm Up:
2 Rounds 
10 Ball Slams 
5 Push Up Inch Worms 
(hands down, walk hand out, complete push up,
walk feet to meet hands, keep legs straight) 
10 Air Squats 

Front Squat 
5-10-10-10-5 (135/95#) 
use 5 reps as warm up and cool down)

3 Rounds for Time of:
30 Double Unders
15 Push Press (95/65#)

Rest 2 Min 

2 Rounds of:
5 Deadlifts (255/185#)
10 Pull Ups 

**October is almost here! Make sure to tell your friends about the free week of CrossFit next week! No excuses to give it a try! CrossFit is for EVERYONE, old, young, skinny, thick, in shape, out of shape, just come give it a try! 

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