Thursday 3-27-14

Thursday 3-27-14

***Bring your family and friends to RCF1 this FRIDAY, MARCH 28TH, 2014! Our 4:30 class is moving to 5pm and there will be food, refreshments, and activities! Kids welcome!!! Warm Up CrossFit Warm Up Skill: Athlete’s Choice WOD: Task Priority Fight Gone Bad (15 Reps at each movement – 1min Rest between rounds) 3 Rounds: Wall Ball (20,14) Sumo-Deadlift High Pull (75,55) Box Jump (24,20) Push Press (75,55) Row (cals) 1:00 Rest OR… 3 Rounds, Not for Time: 2 Muscle Ups 4 Burpee Box Jumps (24,20) 6 Clean & Jerk (95,65) 8 Overhead Squats (95,65) 10 Cals on Rower Rest 3:00 After Bash: Recover / Prepare for 14.4 ONE Nation Competitors: Pre-Game | Prime Your Engine Travel WOD: 3 Rounds, Not for Time 10 Pullups 15 Pushups 20 Squats 1:00 Rest ¬†Tweet...