4/21 workout - 5k

Back to the basics

5k run

Fastest time wins. Good luck!

4/14/2017 Workout - 500 reps

Keeping the intensity up this week!

Complete the following in order:

- 1 mile run
- 50 pull-ups
- 100 push-ups
- 100 sit-ups
- 100 goblet squats (.3xbodyweight)
- 100 air squats
- 50 pull-ups

Reminder to complete each exercise before moving to the next. Fastest time wins!

3/27 4 EVA

Here we go from one of the crossfire originators:

5 rounds for time

800M run

30 KB swings (weight of your choice)

30 pullups

Quickest time wins!