Wednesday, August 14, 2013

Warm Up

Arm/Leg Swings x 10

200m Run

3 x 10

SPT/KBS/Air Squats/Abmat SU


For Time

100 KBS 70/53

Every time you rest complete:

3 Pull Ups, 6 Push Ups, 9 Air Squat

RX+ do 1 Round of “Cindy” at KB rest

Bring a Friend Day

Wednesday, August 28.

Remember, you can always invite a friend to Swamp Rabbit CrossFit for their first class Free on Saturdays at 8 am! No waiting until bring a friend day!