Friday

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 

Lift:

Front Squat 

5-10-10-10-5 (135/95#) 

use 5 reps as warm up and cool down)

WOD:

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!