2016 CrossFit Liftoff
October 30, 2016
Tuesday, 11/01
October 31, 2016

3 Rounds
10 Squats
5 Hanging Scap Retractions
10 Spider Lunges
5 Tube sword Pulls/ side
10 Supine Scorpion
5 Plank to Squat

AMRAP in 10 Rounds of 2 minutes on/ 2 minutes off:
20 Box Jumps
20 Pull Ups
20 Burpees
20 Alt DB Snatch
20 V-Ups

* PS: In case you missed it — CFDC is hosting up Open Gym this coming Saturday, Nov 7, for the CrossFit Liftoff.  More details here!

* PPS: The following Saturday, Nov 12, we’ll host our annual Wade’s Day workout in support of the fight against Neuroblastoma, a form of cancer most commonly affecting children under the age of 5.  Donations are not required to participate, but please consider contributing to Wade’s Army‘s campaign for Neuroblastoma research and support for families affected by the disease: Bit.ly/CFDCWade.

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