October 4, 2018

By Alpha Athletics Crossfit 412 | October 3, 2018

CrossFit:  Warmup: Heat Your Meat (Before WB) Set up WOD WOD: “The Seven” 7 Rounds 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (72/53) 7 Pull-Ups *Compare to 9.21.17* BodyFit: 260 Warm Up: Ankle Circuit 5min – Double Under Practice Then 2rds 10/10 MR Press…

Read More