Wednesday

Hey all ! were going to be doing a wod today so get ready ! Lots of lunges so I hope your legs are ready. It'll be a good one  see you buys this afternoon. 




Here we go Euro training ! This will be Fridays wod

Crossfit 4:30 p.m.

5 Rounds 


30 walking lunges 
15 ground to overhead 
7 V ups

Crossfit Gymnastics 11 a.m.

A) Not for time:

• 3 x :30 Second holds ( Back to wall, Hollow body with Open shoulder)
• 4 x 12 Chin up ( Strict) * Use assistance as needed to make all 12 reps, I.e. elastic band/Spot
• 4 x 10 Dragonflag/Dragonfly ( Body line can be hollow with feet together or Hollow with feet apart)

B)  For time:

3 rounds

• Run 400 Meters
• 15 Push Press 95/65
• 15 Front Squat 95/65