Friday July 5, 2013

*An RSVP is required no later than 10PM the previous night for 5AM "PREP" AND "BASICS" classes

*An RSVP is required no later than 10PM the previous night for ALL "FIGHT" classes

CrossFit

Back Squats: 5 x4 @ 75%

*Rest 2mins b/t sets

Then...

• 1K Row
• *Rest as long as needed to give 100% effort.
• 1K Row
• *Rest as long as needed to give 100% effort.
• 1K Row

Basics

15 Min AMRAP of:

• 12 Burpees
• 12 Wall Balls
• 12 KB Swings