11-16 Friday

12 min AMRAP:
30 DU
10 burpee pull ups

Not for time:
50 sit ups
50 Banded Good Morning
1:00 Around the World
50 Glute bridge
1:00 plank
50 supermans
1:00 side plank (:30/:30)

Don’t forget to sign up for the Gobbler’s Revenge 5k run. Receive a $5 discount when you register with the Fitness Experience/CrossFit R3 Team using the promo code “CROSSFITR3”.