November 22, 2013

Friday 131122

2 Rounds for total reps of:

4 Minutes rowing (calories)

3 Minutes kettlebell swings (Men 55 lbs, Women 35 lbs)

2 Minutes of wall ball shots (Men 20 lb ball, Women 14 lb ball)

1 Minute of double unders

5 Minute rest

Post reps to responses.

Ladies and Gents! We have a sign up board at the back of the gym by the daycare for those of you wanting to compete on a Team for the Fittest in the OK. Registration is Monday so you need to sign up ASAP! It’s gonna be fun and we have lot’s of folks going scaled to test the waters for their first competition. If you don’t have time to make it to the gym, shoot me an e-mail and I’ll get your name on the board. nicoleberry@crossfitjenks.com   Check out the details HERE!