STRENGTH:
Front Squat
3×3 – 80%
3×1 – 85%
BeachFit will do:
10-9-8-7-6-5 Assault Bike
20-18-16-12-10 KB Swings
20-18-16-12-10 Plank Taps
WOD:
At the 3.2.1..Go
#Undead
5 Rounds:
15 Deadlifts (155/105)
25 AbMat Sit-Ups
At the 10:00
15-10-5
Burpee Box Jump Overs
Squat Cleans (115/75lbs) Rx+135/95lbs
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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.
