Thursday, September 18

sept2014a

 

Do you have a couple friends who are interested in transforming their lives?  You can give them the gift of health and fitness and get something in return from CrossFit SoCal.  Receive 1 month FREE membership if two of your referred friends sign up for a 3 month or 6 month contract.

Lift:
Jerk
In 10 minutes work up to a 1 RM

 

WOD

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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