12/6/15

 In CrossFit

Mobility
Banded OH Distraction
1min/side
-then-
Bretzel
1min/side
-then-
Single Leg Flexion
1min/side

Metcon
3 Rounds:
Min 1: Cal Row
Min 2: HRPUs
Min 3: DB Snatches (50, 35, alt)
Min 4: Goblet Step-ups (35, 26, 20″)
Min 5: Slam Balls (20, 14)
Min 6: Rest
*Score is total reps

News/Announcements
Congrats to Four Barrel New Albany Member of the Week Jon Wilcher! Jon recently swore into the Army as an active duty combat medic. He started at Four Barrel back in 2013 and has been busting butt to get himself in shape for the Army. He started his journey at 317# and is now down to a solid 246# and ready for active duty – Congrats Jon! We’re proud of you!

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