“thursday 11.21.13”IMG 2658

This week, CFRTE 1's team ( Arnold, Braden, Jason, Leigha, Lissa, and Lizzy) will be competing against Crossfit Free

on Sunday at 10:30am-11:30pm @ CFRTE1. We encourage you to come show your support and cheer on our team! 


Warm-up:

          10 air squats/ 10 face pulls/ 5 tuck jumps x 2

Skill:

           wall ball

Strength:

        ring rows: 5x5 w/ 5sec hold at top

        strict pull-ups: 5x3

WOD:

         4 rounds

         15 c2b

         15 wall balls (20/14)

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”


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