17.Feb.2014

Happy Birthday to the one and only...Chad Franco!  We are so thankful at CrossFit Five Cities and Central Coast CrossFit to have such an amazing coach and leader helping us to become more awesome every single day. Cheers to another year!

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A.

3 rounds: 30sec accumulated L-sit, 15 hollow body rocks

*5min time cap

B.

2 rounds: 1min double under AMRAP, rest 1min

C.

5min AMRAP:

-5 kb swings

-5 goblet squats

-5 lateral burpees over kb

rest 5min

5min AMRAP:

-7 C2B pullups

-7 hspu