Tuesday, November 8, 2016

161108:

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/LIFT:

4 Rounds:
8/8 Lawnmower Ring Row
6/6 Cossack Squats

METABOLIC CONDITIONING:

AMRAP 15min:
21 Thrusters (super lightweight)
21 T2B
5 Burpees
9 Med Ball Cleans
9 Thrusters (super lightweight)
Rest 1:00

3 Rounds:
0:30 Groiners
0:30 V-Ups
0:30 Pullups

50 Strict Pullups or Ring Rows"