SATURDAY

The Ketttlebell kitchen cooler has arrived! I know many of you have already placed your first order that will be delivered for pick up by Monday. Be sure to order by Saturday 12 pm for Thursday pickup. Use the code FUSION for 20% off for a limited time.

Today is Friends and Family Day! The workout is teams of two.

CrossFit WOD:

Teams of 2:

follow the leader style amrap 18 min.

300 meter row

30 air squats

20 kb swings 53#/35#

20 lunges w plate overhead 45#/25#

20 box jumps 24″/20″

30 du’s (60 singles)

WEIGHTLIFTING/OLY @ 10 am

Front squats 3,2,1,1,1,1,1

power clean + hang power clean + hang clean and jerk

1 + 1+ 1 x 5

work up to 75% of best power clean

Core: 5 sets

10 ghd situps

10 back extensions