Announcements
NEW YEAR, NEW YOU!
Get started in our nutrition challenge NOW and get a head start before the official launch.
Sign up here:
http://tinyurl.com/abssssss
CrossFit A1A, CrossFit 305, Stirling Road CrossFit, CrossFit 262 – CrossFit
Good Luck Ron Ron! We’ll miss you. The doors of WBG are always open to you.
Ron Ron (Time)
40 Back Squats 75/53
20 Bar Facing Burpees
30 Front Squats
15 Lateral Burpees
20 Overhead Squats
10 Burpees
All barbell work is from the ground. Scale to Goblet Squats 53/35.
5 Minute Muscle Buster (AMRAP – Reps)
5 Minutes Max Ring Muscle Ups. Scale to 5 Minutes low ring assisted Muscle Ups or AMRAP alternating 5 false grip ring rows & 5 hard push ups.
