On the 0:00 1 mile run
On the 10:00 100 burpees
On the 20:00 1 mile run
After: 3rds
20 back squats at 135/95
*get as heavy as you can handle with the weight you have. If you have 2 kbs put them in the front rack for your 3x20, same with DBs!
Warmup:
400m run
Then 3rds
5 push-ups
10 squats
5 burpees
Mobility: chest, spidey, pigeon
Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!
Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when