Strength: pull-ups
5 sets max strict pull-ups
Met Con: (outside) 4rds
400m run
10 push-ups
10 DB snatches (per side)
10 DB rows (double DBs)
1 min plank
Warmup: 400m run
Then 3rds
10 dislocates
10 scrap retractions
10 kips
Mobility: child, spidey, Samson, chest
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