Strength: DB Bear Complex
4rds (1-3-5-7 reps per rd)
Complex: 1 rep
Power Clean
Squat
Push press
Squat
Push press
Met Con:
400m run
21 burpees
400m run
15 burpees
400m run
9 burpees
Warmup:3rds
200m run
10 push-up to down dog
Tempo squat (4-4-1)
Mobility: chest, dislocates, spidey, add
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