Friday

It's Friday... so that means it's OPEN GYM DAY!! 

We will give you a few helpful ideas for a workout, you can lift some heavy stuff, 

or make up a workout you have missed! 

Warm Up:

2 Rounds 

Row 500m

2 Rounds 

10 Tire Flips 

10 Sledge Hammer Strikes (each arm) 

WOD:

OPEN GYM! 

1. Work on a lift you want to master 

2. Go Run 5k 

3. Pick one of the "CrossFit Girls"

4. You can fill in the Blanks to create your own torture... 

21-18-15-12-9 Reps for time of:

(lift)

(body wight movement)

(Conditioning movement) 

Get Crazy!