May 24, 2017

2 RFT:
-20 Russian KBS 55/35# RX+ 70/55#
-200m Run or Row or 0.5km A Bike
-20 Pistols (alt legs) MRX 10 Goblet Squats
-200m Row or Run or 0.5km A Bike (opposite of last)
-20 Anchored Sit-ups RX+ 20 GHD Sit-Ups
-200m Run or Row or 0.5km A Bike (opposite of last)
-20 KB Goblet Lunges (alt, stationary)
-200m Row or Run or 0.5km A Bike (opposite of last)

Post time to responses.

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!