Call Us: (918) 893-4262

WEDNESDAY

19
Oct

WEDNESDAY

***LADIES WINE NIGHT THIS FRIDAY, OCTOBER 22ND @ 6PM AT THE MCKINZIE’S HOUSE*** GUYS WHISKEY NIGHT SATURDAY, NOVEMBER 6TH @ THE NICHOLAS’S HOUSE***CROSSFIT BINGO STARTS MONDAY OCT. 25TH!***

“TIRE IRON”

For Quality

10 Front Rack Lunge (115/85)

8 Barbell Rows

3 Broad Jumps

1:30 Rest


x 6

CORE ACCESSORY

3-4 Rounds

30 sec Hollow Rocks

30 sec Heel Taps

30 sec Russian Twists


Aerobic Recovery

10:00 Jog/Row/Bike

4:00 Stretch/Mobility

x 2-3

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