Friday! Friday! Gotta Get Down On Friday! 

(at 4:30 No Less! Thats 1630 for you cool kids!) 


CrossFit Warm Up

First - Movement Review and Instruction 

Then - WOD Two Groups

Group A. 

For time
40x Overhead squats (45#)
40x Hang power clean (45#)
40x KB swings (53#/36#)
40x Walking lunge steps
40x Push Ups
40x Burpees
40x Pull-ups (or 60 Jumping Pullups)
40x Situps
Run 900m 


Group B. 


30 Air Squats
30 Kettle Bell Swings
30 Walking Lunge
30 Push Ups (or 15)
30 Burpees (or 15)
30 Ring Rows (or 15)
30 Situps
Run600m


And ya its going to be Nasty,
but remember.... they dont call it "Gym-Nicetics"