CrossFit – Fri, Mar 13
Free Guest Day – March 13th!

Warm-up

2 min cardio

10 alt scorpion

10 alt runners lunge

5 inch worms

2 rounds 3 each

pull up

push up

WB

Pendlay Row

Power Clean

Push Press

Front Squat

Metcon (Time)

Partner Wod – 1 works 1 rests – break it up however you choose

1200 m Row

50 Pull Ups

50 Push Ups

50 Wall Balls 2014

50 Pendlay Row 95/65 (rx+ 115/75) Elite 135/95 (mark in comments & click RX+)

3 Power Clean

3 Push Press

3 Front Squat

1200 m Run

GUESTS CAN USE DB instead of Barbells if new to CF)

Cooldown

Kneeling Wrist

Pigeon

Standing Pancake