Contact Us: (540) 252-0074

150930

CCF – CrossFit

Happy Birthday Kay!

Warm-up

Daily Warmup #3 (No Measure)

High Knees

Butt Kicks

Bear Crawl (straight legs)

Frog Hop

Lunge Rotations

.

2 Rounds:

25 jumping jacks

10 sit-up

5 broad jumps

SWOD

Deadlift (3-3-3-3-3)

DWOD

Metcon (Time)

RFT5:

200m – Run

5 – Box Jumps (24/20)

3 – Deadlifts (185/135)

Buy Out:

53 – Double Unders
No Singles allowed. Double Under attempts count, but do not Rx.

20 Minute Time Cap.

Looking to get more information?

1) Text 'begin' to CROSS (27677)
-or-
2) Send us your information on our Contact Us page.
-or-
3) Give us a call at: 540-252-0074

3056 Dismal Hollow Rd.
Linden, VA 22642