1. Front Squat 3,3,3,3.

2. Push Jerk 2,2,2,2.

3. 20 GHD Sit Ups x 4.

4. 5 Weighted Pull Ups x 4.

Rest as needed between sets.


3 Rounds

50 Double Unders

10 Burpees

Post loads, Rx'd or not and time.

This Thursday, Friday and Saturday is "Share The Pain" weekend. All CFEC members can bring a friend (up to 3) with them to any class they are attending for FREE.  It's the perfect way to introduce those that you know and love to CrossFit.