Main – CrossFit Group WOD

RPCFO this Saturday! Classes will be cancelled Saturday as RPCFO will take up the whole day.

I will have a definitive schedule for everyone within 48 hours! (WODs too)

Lag Kicks/Push Ups/Air Squats/Burpees (No Measure)

2 rounds

20 leg kicks Ping G30 Irons forward
20 leg kicks Titleist AP2 714 back
10 push-ups
10 air squats
10 burpees

Push Press (20-20-20)

3 Sets of high Ping G25 Irons rep push press
at 35% to 50% of your 1rep Push-press.

09152014 Run (Time)

8 Ping G30 Driver rounds of:
Run 400 meters
Rest 90 seconds

5k Run (Time)

Max Effort 5k Run

5k Row Ping G25 Driver(Time)

Max Effort 5k Row