Wednesday, November 9, 2016

161109:

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:
4 Panda Pull
2/2 Barbell Rotational lunges
10 min cap

LIFT:

Est. 5 RM Clean

METABOLIC CONDITIONING:

EMOM 16 mins
Min 1: 8/8 1-hand KB snatches
Min 2: 0:30 DUs
Min 3: 10/10 1-hand Kb Swings
Min 4: 0:30 DUs