WOD | SEPTEMBER 21, 2015

WOD:

MetCon: 

     24min AMRAP: 

     12 x KB Swing (53/44)

     18 x Sit-up 

     400m Run 

     18 x Calorie Row 

     12 x Burpee 

COMPETITOR'S WORK:

Weightlifting: 

     Back Squat - 5 x 3+ @ 83%

Gymnastics: 

     3 Rounds: 

     1:00min Plank

     :20sec Hollow Hold

     :20sec Superman Hold  

Conditioning: 

     6 Rounds: 

     30 x Single Under

     20 x Double Under

     10 x Triple Under  

BOX INFO: 

New Member September

         - Starting September 1st - 20% off Elements package

"Spare me the Headaches!"

         - Help our own Nicole Spare raise money for a great cause

         - Follow THIS LINK for more information and to donate

ESNFit Seminar 

         - Saturday, October 10th from 11am-1pm @ CrossFit Mainline

         - Follow THIS LINK to sign up for a great Nutrition Seminar