Thursday 1/4/18
Bench press
Ring row
5×10
+
AMRAP 15 min:
50-40-30-20-10 Wallballs
*After each set complete 50 double unders. Every time you break a set early you must complete a penalty 25 double unders then go back and finish your set
Max Calories Assault bike
**if you complete each set unbroken then the workout goes as follows. 50 WB,50 DU, 40 WB, 50 DU, 30 WB, 50DU, 20 WB, 50 DU. 10 WB, 50 DU, Max calories assault bike
General fitness
DB bench press on medball
Ring row
5×10
+
AMRAP 15 min:
10 Wallball
20 Jump to plate
10 Burpees
Starting Monday Jan 7th we are offering a free week to friends and family. Bring in all your friends that are always asking about trying CrossFit. No experience needed! Please let us know if you have any questions. Bring your friends
