Monday 3/17

Keep an eye here and on FB. This Friday the night classes may be canceled. Coach G will be going to Downstate CrossFit to hit Open WOD 14.4. He’ll be hitting it with Games athlete Alex Nettey! It’ll be awesome to watch and all are encouraged to come cheer them on. We may do 14.4 at our gym on Saturday instead of Friday. If this is a problem for anyone let us know! You have until Monday to do it if you can’t Friday or Saturday AM.

STRENGTH: Speed Bench
w/s – 3 reps every 30s x 8.
*Use a slightly closer grip. Get a partner. One does all 8 sets first then the other. Weight should be light*

METCON: “LoRydin'”
4 Rounds
20 KB Swings
20 V-Ups
20 Calorie row
*Rest 1:1 between rounds*

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