Wednesday 11/5/14

Saturday CrossFit HQ will be doing a story on Kevin and Erin Harrington, so be sure to come on out.
We'd love to have lots of support that AM!

"Motivation will almost always beat mere talent."-Norman Augustine

"CrossFit"
A. 5 sets (not timed)
3 Front squat
10 ring rows
Rest 2 mins
B. For total reps and rounds
AMRAP 4
7 Front squats 135/95
7 pullups
Rest 2 mins
AMRAP 4
Row for calories
Rest 2 mins
AMRAP 4
Bar facing Burpees

"Weightlifting"
A. High hang power snatch 5x4
B. RDL 4x10
C. 100 Russian sit-ups
D. (Optional)
30 min run or row