We have 16 new BestSelfers that will be joining us in class! So excited that we have the opportunity to change their lives for the healthier ūüôā Say hi, introduce yourself and be a kind crossfitter (like you always are)

Also, the CF Open starts on Thursday, we will host the first WOD this Friday night at 6pm. All skill levels can participate, scaled, masters, RX- register at www.games.open.com

If you are not participating, come out and watch and cheer your CF friends on!

Back Squats

5 Repetitions @ 70%

4 Repetitions @ 75%

3 Repetitions @ 80%

1 Repetition @ 84%

1 Repetition @ 87%

1 Repetition @ 90%

Rest as Needed Between Sets

____________

On the 4:00 x 5 Rounds:

9 Burpee Box Jump Overs 20/24

15 Dumbbell Front Squats 35/50 M 25/40

12/15 Calorie Assault Bike

_________

BestSelf

Every 2min for 5 rnds

5 DB Front Squats

 

THEN- on a 4:00 Clock x 5 rnds

3 Burpees

6 Box Jumps

9 Air Squats

12 Cal Row