800m Time Trial
Immediately followed by:
50 Air Squats and 25 Burpees (15 min cut-off)

*You will have two times, one for the 800m run, and one for the entire metcon including the run)


AMRAP in 5 min:
10 Thrusters (75/45)
10 KB Swings (55/35)

Rest 4 minutes

AMRAP in 3 min:
10 Push-Ups
10 Overhead Lunges total (45/25 bumper)

This Saturday, the 14th, we will be having a CrossFit Ladies Night at CFB from 6:00 to 9:00! Wear your cutest workout clothes, bring a paleo snack, and get ready for a fun time!  We will play games, eat, and get to know each other better.  Afterward, we’ll give everyone some time to get ready, and then we’ll meet back up at Madison’s at 10:30.  So if you can’t make it to the gym, you can still join the party!  It is lead by all of the female coaches at CFMC and CFB, Kara, Allie, Elyse, and Erica, so you’ll definitely see a familiar face 🙂


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