* Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do.

WOD:

1) 20 minute AMRAP:

15 Wall Balls 14/8

12 Abmat Sit-ups

9 Burpees

Extra Work:

2) Hip Extension: 3 sets of 20-30 reps

Rest 90-120 seconds between sets. Add load if able.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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