11/21/09 – Jump off Saturday – FREE Workout @ 11:30am

Kettlebell Swings
Kettlebell Swings

We have three classes today:

9:30am – Fundamentals – Last Class!

  • Complete for time:
    • Baseline – Then….
    • 50 Burpees

10:30am – CrossFit WOD (Outside maybe?)

  • Complete 5 rounds for time:
    • Run 200m
    • 25 Walking Lunges
    • 15 Push Press – 75/45

11:30am – FREE WORKOUT!

  • Complete 4 rounds for time
    • Run 200m
    • 20 Air Squats
    • 12 Burpees

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