Aloha LCF Ohana! Open Gym 6am-10:30am. CrossFit class at 8am. No evening hours. Normal schedule on Friday. Mahalo!

WOD:

#turkey trim down

EMOM 30

Min 1: 12/10 Cal Bike (Rx+15/12 Cal Bike)

Min 2: 10 KB Hammer Curl + 10 KB Swing (53/35lbs) *Scale 35/26lbs)

Min 3: 20 Ab Mat Sit Ups

Min 4: 12/10 Cal Row (Rx+15/12 Cal Row)

Min 5: 10-15 DB Floor Press (Each Arm) *Weight will vary per athlete

Min 6: Rest