Tuesday July 9, 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 4x5@ 80%

*2min rest b/t sets

Then...

5 Rounds for Reps/Cals of:

• 30s Cal Row
• 30s Rest
• 30s Max KB Swings
• 30s Rest
• 30s Max HR Pushups
• 30s Rest

*Coaches: If you press F8 on the clock remote it is already programmed for the intervals/rounds for this WOD.

PREP

• SHOULDER SERIES
• SQUAT SERIES