CrossFit 416 Daily – Monday, March 23

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CrossFit 416 Daily – Monday, March 23

News and Notes:

  • CF 416 Endurance trial class is going to take place on Saturday, March 28th @ 10am.  This class will be a preview to the training methods and program structure for the 8 week CF 416 Endurance sessions.  Sign-up today on Mindbody!
  • CrossFit Open participants have until 8pm Monday to enter your results for 15.4


A1)Back Squat


*Build up in weight for each set

A2)Ring Row

4 x 6-10 reps

*Rest 90 sec between sets



3 Rounds for time:

30 x Wallball(20/14)

20 x Toes to bar


Chris Spealler’s tips for efficient kipping HSPU


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