FRIDAY NIGHT LIGHTS
Returns this Friday at 6:30 pm.
We invite the crossfitters from CrossFit Thin Air in Fraser to come to our box for a WOD.
This will be a team WOD that will get you working hard and having fun.
Make plans to attend, you will be glad you did.
Warm-up: 3 rounds, 10 wallball, 10 weighted sit-ups, 10 shoulder touches, Dynamic Stretch. BBWU 4 Snatch
Strength: Snatch Complex
EMOM 10 min
1 power snatch
1 OHS
1 full squat snatch
AHAP
WOD: ROOKIE DEBUT
3 rounds for time:
30 double under 3/1
20 wall ball 20/14
30 double under
20 T2B
Icing: Muscle-up skill work. 15 if you have them.