150119 – “Make It Out Alive”

Announcements
++ New members can now start Foundation Classes on ANY TUESDAY or THURSDAY!! ++
$50 off your next monthly dues for every members that signs up monthly…..Great incentive to WOD with your friends and family!!
U Turn CrossFit – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Paused Front Squat (2 – 2 – 2 – 2 – 2 – 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 – AMRAP
15 Pull-up
10 Burpee
5 Handstand Push-up