1.8.2016


Friday Night Lights 2

Friday Night Lights is tonight at 6:30 PM. CrossFit Thin Air is headed our way for a fun WOD. This is a great chance to spend time with fellow crossfitters in the county and get a great workout to boot. This is not a competition just a good time and a great workout. The workout below is not the Friday Night Lights workout.  You will have to come in to find out what it is going to be.

Warm-up: 2 Rounds of 10 each Partner Wallball, Squat, Situp, Side toss. Agility

Strength: Back Squat
5@65%, 5@75%, 5+@85%

WOD: CLEAN THAT SIT UP

AFAP
500m. Row
25 Power Clean 95/65
50 Sit-ups
20 Power Clean
40 Sit-ups
15 Power Clean
30 Sit-ups
10 Power Clean
20 Sit-ups
500m Row

Compare to 8.16.14

Icing: Handstand skill work. 3x10m Handstand Walk