Bring a Friend Day is this Saturday! There will be two classes at 930am and 1030am. All you have to do is e-mail marcus@crossfit414.com with the names of you who you are bringing. The workouts will be doable by everyone and a great opportunity to show off your fitness!
Strength/Skill:
Function: Deadlift- 3 x 5 at last week’s heaviest weight
Performance: Deadlift 5/3/1 Week One
*Between each set muscle up and pull up development*
Workout of the Day:
4 Rounds:
45 sec Row/Airdyne
15 sec rest
45 sec KB Snatch
15 sec rest
45 sec Handstand Push Ups/Push Up
15 sec rest
