11/8/2014

11/8/2014

Cover Photo

Come out and have some fun! WOD schedule is below:

Time: 30 min Heats 9:30AM, 10AM, 10:30 AM, 11AM

Location: CrossFit III

1600 Kennesaw Due West Rd Ste 401, Kennesaw, GA 30152

What: Competition Event & Beginner Workout to raise $ for breast cancer early detection awareness. Also, to honor the survivors. (WORKOUTS ARE LISTED AT THE VERY BOTTOM OF THIS PAGE)

Competition WOD: (subject to change)

400m Run

30 Wall Ball Sit Ups (20#, 14#)

30 Wall Balls (20#/10', 14#/9')

1 min UB Plank

400m Med Ball Run (20#, 14#)

30 Wall Ball Sit Ups(20#, 14#)

20 Ground to Overhead (115#/75#)

1 min UB Plank

20 Bar Over Burpees


Beginner WOD:

15 min AMRAP (As Many Rounds As Possible) of:

10 Air Squats

15 Sit Ups

10 Bench Dips

30 sec Plank