7.15.16

shepherd

Friday 7/15- there will not be classes at 4:30-5:30-6:30pm

Saturday-Closed

We will have 2 teams competing at Odessa CrossFit Black, 101 N Jackson, Odessa.  The competition starts at 7 pm tomorrow night and 8 am Saturday.

 

CrossFit FMS WOD:

1.)  Warm-up

Row for 2 minutes

2 rounds

  • 30 jumping jacks
  • 12 walking lunges
  • 10 squat jumps
  • 10 bar kips

 

WOD: 

5 rounds

21-15-9

  • 21 wall balls 20/14
  • 15 calorie row
  • 9 toes to bar

 

 

 

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