Promotion ceremony is this Friday at 6:30 PM. Come support the athletes that are promoting to the First level with light refreshments and our BIG six pack summer health challenge details!!

CF WOD:

Bench Press 1RM

1x1x1x1x1x1x1

Then….

For time

Row 1000m

20x Clean & jerk (155#/105#)

30x push-ups

Run 400m

30x KB swings (53#/36#)

20x Burpees

10x Barbell Roll-outs