Friday 7-4-14

Happy Fourth of July!!!! CRCF will be open for a 9am WOD only today and closed tomorrow.  Don't forget to do your 100 push ups today!

For Time: 
Run 200 Meters with plate (45#/25#)
100 Air Squats 
Run 200 meters with plate
50 burpees to plate 

Here are some options you can do on your own tomorrow if you're itching to workout

EMOM 20 MIN

10 burpees

or

200 Burpees for time

or

Tabata (20 sec on 10 sec rest for 8 rounds)

Air Squat

Or 

EMOM for 20 min

Sprint 100 meters (up a hill is preferred)

or

5 Rounds

10 push ups

20 air squats