Main – CrossFit Group WOD

Our next BFIT outing is this Sunday at the Langley Extreme Air Park. There are only 5 spots left. They’ll be gone pronto-like. Register here: http://bit.ly/1di4XZl

Lunge/Squat/KBs (No Measure)

3 Rounds for quality
20 Lunges
20 Air Squats
20 Alternating KB Swings
Then take your kettlebell and perform 5 Turkish Get-Ups per side.

Thruster

Spend 10 Minutes working up to a heavy set of 3 Thrusters

Today’s WOD will be run in two heats depending on the numbers in the classes. If you are in Heat #2, you are responsible for keeping warm Ja?

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups