3.3.17

Announcements

NEW SCHEDULE UPDATES
430 & 530PM CROSSFIT MTWTF
630PM KB MWF
D30 930AM SATURDAY

DIG – CrossFit

Warm-up

3 Rounds

40 DU (x3)

20 Jumping Lunges

10 Hero Planks

Weightlifting

Deadlift (1×5)

20 Mins to create a 5RM

Metcon

Metcon (Time)

42 Calorie Row or Ski

21 Back Squats 185/135

30 Calorie Row or Ski

15 Back Squats 185/135

18 Calorie Row or Ski

9 Back Squats 185/135