09.24.14 Wednesday

--NEWS--

•FREE BEGINNER CROSSFIT EVERY SATURDAY!!!

• BE SURE TO HEAD OVER TO (crossfitsevencities.com) AND SUBSCRIBE TO OUR NEWSLETTER. 

•PROGENEX IS FOR SALE AT THE BOX!!!

--SWOD--

(CF7C IRON LEGS WEEK#4)

8RM Back Squat

*find a heavy set of 8 reps

--THE WOD--

800m run

20 Hang Power Clean (135/95)

400m run

10 Hang Power Cleans (155/105)

200m run 

For time...

Jerry's Tattoo