1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Friday 3-1-2013

"Strengthen Your Brothers"

W.O.D. Friday 3-1-2013

Chase’s 600 lb. Box Squat
https://www.facebook.com/video/video.php?v=419044864855306

Wake up, wake up, wake up it’s the first of the month…little bone thugs n harmony from way back.

WOD – OTM x 20

ODDminutes perform bench press*
* at first 5 Min perform 5 reps, next 5 perform 3, next 5 do 2 reps, and last 5 do 1 rep

EVEN minutes
20 yard shuttle run

You are to sprint at 120% effort.

We will perform either GHDs or rocky Balboa situps (something new) to close out the day.