Wednesday – 170823

By
 In Uncategorized

ANNOUNCEMENTS

  • Share the Sweat 5 Year Anniversary Special
    • PREPAID SPECIALS!!!
    • New members get 3 months for ONLY $150!!!
    • Members can win awesome prize packages!!!
    • Click Here for details
  • WMCF Summer Classic In-house Competition & 5 Year Anniversary BBQ!!!
    • On August 26th we will be hosting an in-house competition with a party after to celebrate 5 years as a CrossFit affiliate!
    • Teams of 2: MM, FF, MF
      • Rx – 50/50 – Fun
    • 2 Workouts and a Floater
    • $20/person – includes free beer at the BBQ after the comp!
    • REGISTER HERE

SWOD

Every 3 minutes for 21 minutes (7 sets):
3 Position Clean (Floor, Knee, Hip)
– increase load as possible

WOD

3 rounds for time of (15 min cap):
400m Run
12 Box Jump (30″/24″)
21 GHD Sit Ups

Recent Posts