07.14.14 Monday

The OFIS "Be Fit Friday" Crew!
The OFIS “Be Fit Friday” Crew!

Main – CrossFit

View Public Whiteboard

Back Squat (5 x 5 @ 70% 1RM)

Metcon (AMRAP – Reps)

10min EMOM
Even: max burpee pull up
Odd:100m Run w/ Med Ball (20/14#)
Score is total burpee pull ups

After Party

Weighted Plank holds 4 x 30 sec (45/25#)
6:00am CFLite Class
1000m Row
200m Farmers Carry (1KB-53/35#)
100m Plate OH Carry (45/25#)
30 KBS (53/35#)
100m Plate OH Carry
200m Farmers Carry
1000m Row

QOD: What was the best dish from the pool party Saturday?

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