9 August 2014

 

WARRIOR (0900 @ CFK Only): 

1 Mile Ruck Run (55/35)

  • 45 Burpee Pull Ups
  • 30 2-for-1 Wall Balls
  • 15 Man Makers

1 Mile Ruck Run (55/35)

 

WOD (0930 @ CFL; 1030 @ CFK): 

2 Rounds:

3 Minutes:  Max Wall Balls (20/14)

3 Minutes:  Max V-Ups

3 Minutes:  Max Calorie Row

 

CORE: 

30 Toe Touch Sit Ups

20 Bridges with 3 Second hold

 

SATURDAY FREE INTRO CLASS:

CrossFit Liberation @ 12:00 p.m.

CrossFit Kingstowne @ 11:30 a.m.