November 11, 2015
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.
Coach's Warm Up with Barbell
Clean 7 x 2 @ 80% (reset on each rep)
15 Air Squats
15 Moutain Climbers (each leg)
4 x 20 Calorie Sprint (Rower or Airdyne)
4 x 30 Double Unders