Saturday August 12, 2017

Free Class at noon with Coach Mike is a great way to introduce CrossFit to beginners!
Don’t forget today is Coach Rob’s last day! Come get your last WOD in with him this morning and come out to Pamplona tonight to celebrate him!
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Deadlift:
5 x 4 @ 80% of 2 RM

AMRAP 15:
200m Medball Run 20/14
20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20
10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)