Wednesday, November 2, 216

161102:

Hey everyone, don't forget that you can work out for free through until November 15 and that we have a promotional rate of $150/mo for the first year for the first 40 members! Family rates are available for second/third family members, etc. Reach out to us at crossfithomeward@gmail.com or (919) 391-7815 for anything!

SKILL/COORDINATION:

4 Rounds NFT:
6 Kneeling Squats
6 Z-Press

LIFT:

Establish 5RM Deadlift

METABOLIC CONDITIONING:

EMOM 10:
10 Wallballs
AMRAP weighted situps w/wallball until end of minute