11122014- Row/KB Snatch/Push Up

Bring a Friend Day is this Saturday! There will be two classes at 930am and 1030am. All you have to do is e-mail marcus@crossfit414.com with the names of you who you are bringing. The workouts will be doable by everyone and a great opportunity to show off your fitness!

Strength/Skill:

Function: Deadlift- 3 x 5 at last week's heaviest weight

Performance: Deadlift 5/3/1 Week One

*Between each set muscle up and pull up development*

Workout of the Day:

4 Rounds:

45 sec Row/Airdyne

15 sec rest

45 sec KB Snatch

15 sec rest

45 sec Handstand Push Ups/Push Up

15 sec rest