March 10, 2016

Thursday

ANNOUNCEMENTS:

We want to hear YOUR story!  Shoot us an email on why you do CrossFit.

MODWOD PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 500M Rowing Sprints 

METCON: 

JT

21-15-9

HSPU (modified)

Dips

Push-ups

EXTRA CREDIT:

ROMWOD

or 

6 x 30 planks


TRADITIONAL PROGRAM

WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

4 x 500M Rowing Sprints (Try to set a new PR)

METCON: 

JT

21-15-9

HSPU 

Ring Dips

Push-ups

EXTRA CREDIT:

ROMWOD

or 

6 x 30 planks

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