Sunday, April 22nd, 2018

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Announcements & Upcoming Events

Next available Onramps: Contact Coach Cara@crossfitdefined.com, to schedule your Q&A intro session or hold your spot in our next Fundamentals Program! (Limited spots in both onramps)

Lakeview: Next Group Onramp; Sunday, April 29th
Lincoln Square: Next Group Onramp; Monday, April 30th


Lakeview Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Kettlebells

Lincoln Square Training:
9a to 11a – Open Gym
9a – SLR (Simulated Long Row)
10a – Hero WOD

KB Programming:

Review/ Skill Work – Double Unders & Kneeling Windmills

5 Rounds of:
Double Unders x25
Weighted Kneeling Windmills x8 (each side)

Sub Max Conditioning Interval Work // Every 2 Min for 8 Rounds
Heavy Russian KB Swing x10
KB Sumo High Pull x8
Push Ups x6
Tall Box Jump x4

For Time
500m row followed by
21 – 15 – 9 of DB/KB Snatch & Slam Balls