Warm up
MCCF Standard and Dynamic 

Group WOD
“3 partner WOD gone bad”
Air Squats, for reps
KB Swings, for reps
Tire jumps, for reps
Ball slams, for reps

In this group work out you move from each of the 4 stations after a minute. The clock does not reset or stop between exercises. This is a 4 minute round from which a 1 minute break is allowed before repeating 2 more times. Add the total reps for all team members for your teams final score.

Post times to comments and make sure to tell your friends to come by next Saturday.

We had a great turn out for our first free Saturday CrossFit work out. It was followed up by a Kids class and the rings appear to be the kids favorite.