2.23.2017

Happy CrossFit Christmas!
The WOD announcement will be at 6 PM and we will have it on at the gym if you’d like to come and watch what our Friday WOD is going to be!

WOD
750 Meter Row
Then:
3 Rounds
10 Handstand Pushups
10 Toes 2 Bar
10 Ring Dips
Then:
750 Meter Row

Cashout:
2 Minutes max effort assault bike

SPARTAN
5 Rounds
100 Meter Dumbbell Farmer Carries 50/35
20 Burpees
10 Strict Pullups

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