• THERE WILL BE NO EVENING CLASSES THIS FRIDAY (HALLOWEEN)
THE ONLY CLASSES WE WILL BE HAVING WILL BE 5:30AM AND 10:30AM
•NO BEGINNER CLASS THIS
SATURDAY
•PROGENEX AND KILL CLIFF ARE FOR SALE AT THE BOX!
•CF7C PERFORMANCE NUTRITION IS UP AND RUNNING. EMAIL crossfit7cities@yahoo.com to find out more.
--SWOD--
1 Hang Squat Clean
Every 30 sec. For 7 minutes
*choose a moderate load
--THE WOD--
3 Rounds
21 Burpees over the box (24"/20")
15 Chest to Bar Pullups
9 Pullups
*if you cannot do chest to bar then you will be doing 24 Pullups (or 24 scaled Pullups)
For time...
C-Star!!!
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