Announcements:
1) Saturday, October 22nd: Time to get a Halloween Costume together and join us for our 6th Annual Rock n' Bowl Party at Irvine Lanes. You must RSVP at the box by Wednesday ....cost is $20 and that includes unlimited bowling and shoe rental. It all starts at 9:45pm till closing time.
Strength
Deadlift
0:00 - 4:00 Build to Heavy 5 Rep
4:00 - 8:00 Build to Heavy 3 Rep
8:00 - 12:00 Build to Heavy 1 Rep
CrossFit WOD
12 min EMOM Alternating:
Minute 1: 10 Romanian Deadlift (40%)
Minute 2: 20 Sit-Ups
Minute 3: 50 Double Unders
Posted on 10/17/2016 at 10:00 PM