Friday, November 4, 2016

161104:

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:

10-15min TGU practice

LIFT:

Establish 5RM Barbell Row (note style - classic or Pendlay)

METABOLIC CONDITIONING:

AMRAP 4:
21-15-19
GTO
Burpees

Rest 4 mins

AMRAP 4:
15-12-9
Power Clean
Burpee Box overs

Rest 4 mins

AMRAP 4:
12-9-6
Deadlift
Burpee Pullups