WOD Tuesday September 29th

GIRLS NIGHT OUT! This Friday 6 PM class! Followed by dinner! 

Double Under Clinic this coming Sunday, October 4th: Get signed up at the gym! First 20 people will get a jump rope. $25 with a rope, $20 without a rope.

Festivus Games October 17th @ CrossFit Bradenton! Great First Time Competition so get signed up! Novice, Intermediate and Masters divisions!

Warm up: 10 Back extensions, 10 Strict Knees to Elbow, 10 Empty bar Front squats

  1. Every 30 sec for 5 minutes:

1 Clean pull under (Use this as a Warm up)

Every minute on the minute for 10 minutes:

1 Clean (Work up to a max weight)

2. For Time:

40 Strict pull ups

40 Glute-ham sit ups

40 Overhead lunges

40 Lateral barbell jumps (double count)

 

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