Work It Wednesday

Announcements

💥CCBR ATHLETES💥
Wear Your Colors this Month!
Blue on Monday = TEAM CCBR 🙌💪
Pink on Wednesday = Breast Cancer Awareness💗
Red on Friday = ❤️ Veterans
Sat. Oct. 13th @ 9:45am SOCO hopdoddy WOD + $5 off 🍔
Oct. 15-19 Bring a 👯‍♀️ FRIEND week 🙌!!
The annual “Best of Austin” poll by Austin Fit Magazine is back‼️
We need your help voting CrossFit Central as the best gym in Austin! 💯
www.AustinFitMagazine.com
CrossFit Central Happy Hour🍻
Friday, October 26th 5pm-8pm
Location: TBD

CrossFit Central Burnet Road – CrossFit

Gymnastics

A1: Ring Dips (3 X 5 + reps per round )

*13min to complete A1,A2, A3

A2: In & Outs (3 x 10 *forward & back =1 )

IN Parallettes kick legs forward & back = 1 rep

A3: D-Ball Over Shoulder (3 x 10reps each round )

Rx80+/60+lbs

Metcon

B: Metcon (Time)

For Time:

800m Run

50 Wall Ball Shots: no dropping MB from the top

50 sit ups with MB

100 Russian twist R/L=2

800m Run
*20/14#

*16min cap

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