Warm Up: Ladders 4 x 20 yards
Swod: EMOM 10 min: 3 Back Squats
WOD: 12 min AMRAP:
30 Wall Ball 20/14
30 KB Snatch 24/16
30 Pull Up
This gym is AMAZING! … I have not felt as strong as I do today since I was in my teens and was working out daily. Thank you CFVOM!
VOM Cross Fit has been the greatest gift to me. I wish I could gift the tallents of the trainers at my gym to everyone. They are unbelievable!
Amber W., Sonoma
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