November 11, 2015

Wednesday

ANNOUNCEMENT:  Saturday we will be CLOSED because we are hosting Sam Dancer for a CrossFit seminar.  We still have 4 spots available if you are intersted let me know.  

WARM UP:

Coach's Warm Up with Barbell

SKILL/STRENGTH:

Clean 7 x 2 @ 80% (reset on each rep)

METCON:

4 RFT:
15 Push-ups

15 Sit-ups

15 Air Squats

15 Moutain Climbers (each leg)

EXTRA CREDIT:

4 x 20 Calorie Sprint (Rower or Airdyne)

or 

4 x 30 Double Unders

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