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Push-press 5-5-5-5-5 WOD 3 Rounds 15-12-9 Single arm kettlebell push press (right then left) 53/35 500m run * Run can be inside or outside

1. Front Squat 5×5 Rep Max THEN For time: 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups This is a test of your

Free workout Saturday. We will be having a team Wod so come checkout what CrossFit is all about.

Max Reps in: 5 Minute Row (Calories) 4 Minutes of Thrusters 95/65 3 Minutes of Push Ups 2 Minutes of Box Jumps (24, 20) 1

Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Hang Power  snatches, 30 reps