9 – 7 – 5 – 4 – Max Reps
21-15-9 Reps For Time of:
Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125
Kettlebell Step Ups 24/20″ MRX 20/18″
Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12
WallBall Sit-Ups (unanchored) 20/14/10lbs
Core & Skill Development
10 Turkish Get-Ups Right Arm
10 Turkish Get-Ups Left Arm
20 Renegade Rows = In Plank Position Perform one Dumbbell Push-up then a DB row w/each arm = 1 **moderate weight DBs
20 Reverse Hypers or Hip/Back Extensions
Friday Night FIGHT! This Friday, April 26th at 515PM!
Pick your skill level — black, blue or red — and come throw down!
We are excited to include a group of our CrossFit Kids who will kick off the night!
Our regular 515pm and 615pm classes are canceled.
We WILL have childcare starting at 445pm.