12 Hours of Heroes: 8:00 am – “Jack”
Inguz Update: 12 Hours of Heros at CrossFit Inguz on Saturday, September 1st…more details to follow.
WOD
“Free Fall”
20min AMRAP:
200 Meter Run
20/14 Calorie Row or 14/10 Calorie Assault Bike
20 Kettlebell Swings (1.5/1.0 pood)
20 Wallballs (20/14#)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Strict Pull-ups
Max Unbroken Set
2. Bench Press
Build to a 7 RM
3. Deadlift
Build to 7 RM
