Warm Up: Ladders 4 x 20 yard, Movement Prep
3 Rounds For Time
10 Muscle Ups
30 Wall Balls
30 ft HS Walk
100 yard Sandbag Carry
Cool Down: 50 Deadlift, Quality Tempo 225/155
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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