01/10/2019

Announcements

CFR Guy’s Night – BEER & BARBELLS! – JAN 18th at 7pm!

CrossFit Rolesville – CrossFit

Gymnastics

MOM for 12 min

Min 1: 9 Strict Pull Up

Min 2: 12 Deficit Push Up

Metcon (AMRAP – Reps)

3 Rounds

3 min AMRAP

400m Run

Max KB Swing (53/35)

1 min Rest