Normal schedule today for Columbus Day. All classes are on!

Dont forget to vote!! www.bestoflongisland.com we are under the “Health, wellness & beauty” category there is a subcategory “CrossFit” - you can vote once per day!!!

Body Armor- 30-20-10

Banded good mornings
Alt. Reverse lunges stationary
Sit ups

WOD- For Time

100/80 Cal Row
50 DB Hang Snatches (50/35) switch every 5
30 Burpees
-into-
6 sets of 20 ft. single arm DB OH lunge
switch arms every set