Crossfit WOD – “Flat Tire”

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Build to Heavy Set of 5
followed by…

“Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (225/155)
20 AbMat Sit-Ups
Max Calorie Bike or Row



(up) what an awesome packed 6pm class. Great to see we still have some night warriors. (Down) I would like to introduced Josh Rodriquez our newest CFF member. He is a quick learner who is showing off he mountain bike endurance on the assault bike. Welcome josh to CFF and Foundations.


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