6 min window to complete:
3 rounds
10 American swings
20 walking lunges (weighted if you're strong).
30 double unders. 
AMRAP burpees with balance of clock.
1 minute rest
Repeat 2 more times for a total of 18 minutes of work.
Post total burpees per round on the whiteboard.
*For the lunges use DBs suitcase style with one in each hand. Focus will be on strengthening the legs rather than smashing your lungs. 
 *Sub 50 singles for DUs.


"Bring a Friend Day"
5 rounds for seasoned athletes.
3 rounds for new athletes.
200m run
10 box jumps
15 push-ups
20 walking lunges
*Wear a vest if you're strong.
*Weighted lunges optional.
We look forward to seeing you all tomorrow at our FREE CROSSFIT CLASS at 9am. All fitness levels are welcome from absolute beginner to advanced athletes. Please come workout, hangout, and have an awesome time.
Photo Credit: Sandro Art & Photography