CFF Bar Crawl - Downtown Frederick - December 19th @ 6pm. Contact Coach Kara for details...
Strength: E3MO3M for 18 minutes do 10 Good Mornings. Increase load. Bent leg or stiff leg.
Met-Con: AMRAP in 20 minutes of: 10 Virtual Shovels (5/side, 25#/10#), 20" barrier + 10 Push-ups + 200 meter Run. Compare to 08/17/15.
Post loads and rounds to Members Area.