FRIDAY!!!

Ashley and Celeste killin' some wall balls!

Front Squats
5 sets of 3 @ 75% of 1RM

WOD
4 Rounds:
7 Deadlift @bodyweight
*these should be unbroken, so if your bodyweight is around your PR: SCALE
14 Box Jumps 24/20

Cash Out
3 max plank holds
*on forearms

Don't forget!!
CrossFit Kids Teen/Preteen 3:30pm
CrossFit Kids 6-10 9am Saturday
Endurance 9am Saturday
FREE INTRO WOD 10am Saturday
Olympic lifting class Noon Saturday

The Lurong Challenge is coming....
http://www.lurongliving.com/challenge2013/