September 27, 2017 Gymnastics: A. Plyo-metric Push ups 3 x 10 B. Goblet Squat Hold 3 x 1:00 (53/35) Metcon: Every 6:00 for 30:00 (5 Rounds) 400m Run 25 Wall Balls (20/14) COMPETITIVE CROSSFIT CLASS – 5:30pm For Time: 21-15-9 reps of: GHD Sit ups Wall Balls (30/20) 200m Run after each round. Rest 5:00...Read More