Open Gym/Dirty 30/Happy BDay Glitter/Free Intro

Ashley Trodo Vest_1_BDaySaturday May 23, 2015

!!!Happy Birthday Ashley!!!

Best of luck to our teams representing at CrossFit Rise's "Girls Gone Rx."

Open Gym:8:00-10:00am Team WOD: 9:30-10:45am Free Intro:11:00-12:00pm

WOD Dirty 30 Teams of 2 Alternate work as needed 30 min AMRAP 30 Box Jump 24/20/20 Step up 30 Pull Ups 30 Kettlebell swings 70/53/35 30 Front Rack Walking Lunges 115/85/65 30 T2B 30 S2OH 115/85/65 30 Sit Ups 30 Wall ball shots 20/14/10 30 Burpees 30 Double unders

Warm Up: 400 m Indian Run then 5 min of "Cindy"

WODCoachComment