Thursday, May 10, 2012

Fort Myers CrossFit TB Fri 5-11-2012 WOD:

WOD:
4 per Team. The entire team has to complete the run before moving to the row! The entire team has to finish rowing before moving back to the run! All out effort every time!!


3 Rounds per team

Row 400m


REST!
Run 400m

REST!




Fri. Night 7:00pm Boot Camp:

Non-CrossFit Members:
$40.00/mo. with EFT Draft payment or $50.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$15.00/ Single Visit





CrossFit Members:
$20.00/mo. with EFT Draft payment or $30.00/mo. cash or check payment
( 4 - Fri. Boot Camps each month)

$10.00/ Single Visit




CrossFit Warm Up + Junk Yard Dog Warm Up:


WOD #1:
20 min. AMRAP


8 Box Jumps or 16 Step Ups each leg
10 x Push Ups
12 KB High Pulls
14 Lunges (7 per leg)
Run to back fence and back

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