Teamwork makes the dream work!

Great way to start the day! Morning crew set the bar high at 6am! We look forward to see the 9am, 5,6 & 7pm crew next!!!

LEVEL 1:
AMRAP
400 meter run
20 KB swings
10 burpees
400 meter run
20 KB Squats
10 burpees
400 meter run
20 Floor Press
10 burpees
400 meter run
20 Push press
10 Burpees
Repeat
—-
LEVEL 2: Strict Press 3x3x3
70,80,90% of 1 rep max
——
EMOM 8 min
5 pull ups
5 t2b
5 HRPU
——
3-6-9-15-21
Back squats 135/95
Burpees

www.crossfitmdi.com
http://www.crossfitmdi.com

Teamwork makes the dream work! I spot Stephy & baby Olivia & Steph spots my NALGAS or should I say her Nalgas! LOL! Guess what CROSSFIT M.D.I. Crew!!!
DYNAMIC DUO THROWDOWN! Friday November 21, 2014 at CrossFit M.D.I. From 5,6,7pm! 3 Short & Brutal WODS to find out who has the best WOD BUDDY in the BOX. It’s a 2 person same gender Team THROWDOWN. Only $20 to register your team! Top male & Top female team will get a cool duo Trophy to show off, brag & share!
What is a DYNAMIC DUO?
A Dynamic Duo, a symbian relationship between 2 person each with special abilities. The 2 persons also lead ordinary lives as well as there alternate personality.
Crossfit M.D.I. is our name and PTS is our motto.
At CrossFit M.D.I. we PRESERVE THE SEXY!

www.crossfitmdi.com
http://www.crossfitmdi.com

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