Saturday, September 21 2019

MainSite WOD

3 Rounds For Time:
1,000-meter Row, Run or 2.5km Assault Bike

5 rounds of Strict Cindy MRX Cindy
(1 round of Strict Cindy is 5 strict Pull-ups, 10 Push-ups, and 15 Squats)

OR
3 Rounds For Time:

5 rounds of Strict Cindy MRX Cindy

(1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats)
1,000-meter Row, Run or 2.5km Assault Bike

*MRX Cindy with Ring Rows or consider Strict 3-6-12 reps 3 strict Pull-Ups, 6 Push-Ups, 12squats*

Core & Odd Object Development

20 Tire Flip Jump Throughs
100m Plate Pinch Grip Carry straight to 200m KB or DB Farmers Carry
10 Double KB OHS or 10each Arm KB OHS

CFHSV Running & Endurance WOD:

2400m run, rest 4 minutes

3 x 800m run, rest 2 minutes between efforts

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Barbells For Boobs! Saturday, October 5th: 9AM -- Donate Today!!

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The CrossFit OPEN starts October 10th! Get signed up TODAY!

Open Interest & Information Meeting: Wednesday, September 25th 530PM

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