Meet at 4pm at the Cole Park Amphitheatre
"Urban Warfare"
Four Stations
200m hill run
Muscle ups
Pushups
Tire Flips
The runner sets the time limit per round in this workout. While the runner is out, the other teams rack up as many reps as possible. Rotate thru the stations 3 times.
Subs-
Muscle up - 2 pullups, 2 dips
Tire Flips - Four burpees
At the gym-
"Nasty Girls"
Three rounds
50 air squats
7 muscle ups
10 Hang Cleans (m-135/f-95)
Good workout today at the park. It was awesome showin everyone some staple crossfit workouts...I think a lot of people looked interested, or maybe just confused haha...dodging kids seemed like a workout in itself...rest up for this week everyone
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Yea that was hilarious when those kids tried to run off with the tractor tire, I was amazed they lifted it up and just started running off. Maybe next time we can do that workout early morning. It was a blast.
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