October 30, 2014

CrossFit/Competitor
REST DAY!

CrossFit 101
WOD: 15 Minute AMRAP
Row 500m
21 Burpees
Run 400m

CrossFit Prep
Logan’s Choice

CrossFit Endurance
WOD: For Time
5 x 800m Run
(1:1 Rest)
*Scaled version available

Incendia Barbell Club
1) Hang Clean + Clean + Jerk 1-1-1-1-1
2) Push Press 4-4-4-4
3) GHD Sit Ups 4×15

Don’t forget about CrossFit Yoga, Incendia Strongman, Open Gym, CrossFit Kids, CrossFit Teens and Matt’s (MOB)ility!