25th May 2012

Fridays are strength workout days at CFH

Warm up

200 jump rope

3 rounds of
10 wall ball shots
10 OHS (PVC)
10 Sampson stretch

WOD

CrossFit Total

Back Squat
1-1-1-1

Dead Lift
1-1-1-1

Shoulder Press
1-1-1-1

After Bash

Keep all the weights, bar bells and stands back to there places plus work at chest to bar pull ups.

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