September 18th, 2015

425

 

Come out and cheer on your fellow CFK CrossFitter’s during the  Intramural’s Fri night! The excitement starts at 7 pm. A great social event! Families Welcome!

Today’s WOD

“Dirty 30”

30 Cal row

30 Box overs @ 24″/20

30 Hang Power Snatch @ 115/75

30 Wall balls 30 KBS @ 2/1.5

30 Ring Dips 30 KBS @ 2/1.5

30 wall balls

30 Hang Power snatch

30 Box overs

30 cal row

Coaches Tips: A good looking chipper with a balance of everything you’ve always wanted

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