Monday – 160613

Kaitlyn Kennedy – photo credit Bright Shot Photography

Are you looking for the most badass calendar around? Good news – Kaitlyn has a sample calendar at the gym. This calendar will run from September 2016 (CF314’s 4 year anniversary)  to September 2017. Kaitlyn did a great job capturing the amazing bodies you have all developed. Order your calendar at the gym for just $25. Well worth it!

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Back Squat
Use W1RM or 90%
7×3 @ 75%

WOD
12 Minute AMRAP
2 Wall Ball 20/14
2 Burpee
100m Run
4 Wall Ball
4 Burpee
100m Run
6 WB
6 Burpee
100m Run
etc

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