Workout 6.13.14

Nickname: Freaky Friday!

Main – CrossFit

Please come early and warm up well before class time begins.

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Bench Press (2-2-2-2-2-2)

Start at 60% and work up to 95%.


Metcon (Time)

4 Rounds for time:

Row 500m
10 Chest to Bar Pullups
10 Front Squats 135/95, clean from the floor

rest 1:00 between rounds


fABdominals (No Measure)

2 Rounds not for time:

10 GHD Sit-ups
:45 Second Plank
25 AbMat Sit-ups
:45 Second Plank

Feature Video

CrossFit Class Workout