Events
- Left Coast Rumble 2017 INDIVIDUAL COMPETITION OPEN TO ALL CROSSFIT GYMS! click here to sign up
Announcements:
- Coaches Feedback Surveys are out! Give us anonymous feedback please! CLICK HERE
SWOD
A1) Bicep Opener 3 x 2-5 reps each position https://www.youtube.com/watch?v=MTmUnExmBXc&t=21s
A2) Bench Press 3 x 7 @ 3212
A3) Single Arm Banded Lat Pull-Down with External Rotation 3 x 10 (each)
A4) DB Bent-Over Rows 3 x 7 @ 32X2
WOD:
4 Rounds:
4 Bar Muscle ups
12 DB Push Presses (30/20)
12 Ball Slams (30/20)