Friday September 8, 2017

CFIS Logo.png

(Practice / Gymnastics Focus)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies

SOD 

4 x 6-8 DB Bent Over Back Row/arm AND 4 x 20-30 sec GHD Samson Holds (18 min)

WOD

AMRAP 16 min
200m Run
10 HSPU
10 V-Ups
10 DB Snatches (5/arm)

REMINDER: There is NO 6:30 PM CrossFit class today (9/8/17). Thank You!