Free Friday WOD 02/05/16

It’s Free Friday again!  All regular classes are open to the public today.  Have you been considering trying out CrossFit, but not quite sure?  Come in and try out a class to see if it’s for you and you might just get hooked!  Classes are at 5 am, 6 am, 8:30 am, Noon, 4:30 pm, 5:30 pm, and 6:30 pm and are open to all types, ages (18 and up), and ability levels.

Shoulder press: 12 minutes to work to a heavy triple

WOD:  AMRAP in 5 minutes of:
10 Box jumps (24/20”)
10 KB push press (total, 53/35 lbs)
Rest 2 minutes

AMRAP in 5 minutes of:
20 Double unders
20 Air squats
Rest 2 minutes

AMRAP in 5 minutes of:
5 Pull ups
5 Handstand push ups

Mobility: Barbell calf/Achilles smash and 2 minutes calf stretch of choice each leg.

11:00 am Strength class:
Lift: Push press, heavy single

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