12.13.13 Friday

Just a reminder there will be no classes on Saturday. We will be attending the Fundraiser/THROWDOWN at Westsound CrossFit to benefit the Philippines Disaster relief fund. Come out and show your support for a great cause.  Let's represent for CF7C!

--TEAM FRIDAY--

15 min AMRAP

5 Power Clean (155/105)

5 Back Squats 

5 Over the Bar Burpees

*This workout is with a partner, one partner rests while the other works. When the workout starts the partner not working must keep a kettle bell off the ground the entire duration of the workout. Partners may hand the kettle bell back and forth without allowing the KB to touch the ground. In the event it touches the ground the penalty is 10 push-ups both partners.