Monday

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Ladies paint night at CFH, see Kate for details.
Nov 3rd.

CrossFit Harrisburg – CrossFit

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Warm-up (No Measure)

Warmup:

30 seconds each, straight thru, of: high knees, butt kicks, ski jacks, jumping jacks, lateral jumps.

200m

Then 3 rounds of:

:10 ring support hold

5 pushups

10 plate ground to overhead (45/25)

Start warming up your clean and jerk

Metcon (Time)

For time:

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 Ring Dips

800 Meter Run

30 Ring Dips

20 Ground to Overhead (135/95 lbs)

800 Meter Run