--NEWS--
•FREE BEGINNER CROSSFIT EVERY SATURDAY AT 11:30AM. COME CHECK US OUT!
•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.
--SKILLS--
3x10 Strict HSPU
*if you cannot do strict then do band assisted of box HSPU. Rest 90 sec between
--THE WOD--
5 Rounds
400m Run
15 Shoulder to Overhead (115/75)
20 Wall Balls (20/14)
For time...
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