Monday, November 7, 2016

161107:

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:

3 Rounds of:
4/4 Kb Curtsey Lunge
6 kb Good Mornings

LIFT:

Est. 5RM Back Squat

METABOLIC CONDITIONING:

"THE CHIEF"

5 Rounds of:
AMRAP 3 mins:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1 min