July 28, 2017


Got to loooovveee Friday's!!! 

Warm Up:
Stretch it out...
**Max Calories on Assault Bike 😡

Bench Press Using DB's 

21-15-9-3 reps for time of:
Burpee Box Jumps (24/20")
Thrusters (75/55#)

This should be a fun one! 
**Remember Friday's are open gym, you can try this or maybe create your on workout! As long as Nikki and Rob think it's challenging enough :) 

**CrossFit Total is Monday! Get ready to hit some PR's in Deadlift, Back Squat, and Shoulder Press! 

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