Friday, November 11, 2016

161111:

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!

2016 CrossFit Liftoff:

LIFT:

15min to establish 1RM Snatch

15min to establish 1RM Clean and Jerk

METABOLIC CONDITIONING:

AMRAP 15min:

Rx:
 - 25 Pullups
 - 50 Calories (Row or Bike)
 - 100 Overhead Squats (45/35)
 - 50 Box Jumps (24/20)
 - 25 Pullups

Scaled:
 - 25 Ring Rows
 - 50 Calories (Row or Bike)
 - 100 Overhead Squats (45/35)
 - 50 Box Jumps or Step Ups (24/20)
 - 25 Ring Rows