John Kiefer; CBL Seminar @ 6:30pm – 8:00pm.
*There will be no 6pm classes.

CrossFit

1000m Row

3 Rounds:

  • 20 Wall Ball Situps
  • 20 Pullups
  • 20 Deadlifts (115/185)

1000m Row

Basics

  • 400M Run
  • 20 KBS
  • 20 Situps
  • 20 Wall Balls
  • 400M Run
  • 15 KBS
  • 15 Situps
  • 15 Wall Balls
  • 400M Run
  • 10 KBS
  • 10 Situps
  • 10 Wall Balls