Bring A Friend Day.



  • Fitness: 4X: 20 back squat + 20 bridges
  • CrossFit: 4RM back squat + 1X AMAP 90% of 4RM
  • Comp: Another drop set at 80%

WOD: Interval Training for 12 minutes 0:40/0:20

  • rowing for calories
  • shuttle sprints
  • goblet squats #53/35


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