Friday, June 19th WOD

crossfit-bona-fide-15

Reminder – Our 1 Year Anniversary Celebration & Open House is this Saturday, June 20th from 9am – 1pm.  We hope you can join us!  We’ll have a FREE workout starting at 9am.  There will be no Open Gym or On-Ramps.  

Workout for Fri., 6/19:

Warm Up –

Dynamic WU

w/Lunge Hip Stretch

Barbell Strength –

Sumo DL

3×5

WOD –

18 Min AMRAP

50 KBS

40 Ab-Mat Sit-Ups

30 Box Jumps

20 Burpees

10 Cal Row

After Bash –

Minute To Win It

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