CrossFit – Thu, Oct 10
Perimenopause & Menopause workshop 10/10 6:30pm – 8:30pm
Space is limited to 10.  $50WEAR PINK on Thursday 10/17 for our Breast Cancer WOD & Fundraiser!

Warm-up

Hamstring Sweep

Runners Lunge

Samson

3 Step 3 Squat

inch worm

Quad Pulls

EMOM

5 min EMOM

3 Front Squats

1 Thruster

– add weight each round

Front Squat (3×1 90-95%)
Metcon (Time)

4 Rounds

400 M Run

12 Thrusters 95/65 (rx+ 115/75)

16 Min CAP

Cooldown

Doorway chest

pancake

kneeling wrist