Friday, October 17, 2014

Friday, October 17th

We love to see hard work- and it pays off!!  Great job ladies!

Here's a fun article for you all!  5 Top Ways to Know You're Good at CrossFit

Happy Friday!!

Strength


Seated DB Shoulder Press
4 x 8

4 x 8 Barbell Row

1 x 20 Back Squat

WOD


Complete 10 rounds for time:


Ring Rows – 10 reps
Bike or Row – 10 calories

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