Chitown Iron

AO: Down_Range
Q: CESS
PAX: CESS
FNGs: None
COUNT: 1

WARMUP:
5 minutes on Elliptical

THE THANG:
3 rounds
5 Pullups
10 Curl Press – 25 lb dumbbells
15 Bench press – 50 lb dumbbells
10 walking lunges – 40 ld dumbbells
10 Tricep extensions – 60 lbs
100 Goblet squats – 50 lb dumbbell
10 minutes on the elliptical increasing incline and maintaining at least 170 strides per minute.

MARY:
15 Iron Crosses
50 Freddy Mercury’s (count left leg only)
15 LBC’s
no rest
Total was 41 minutes.

ANNOUNCEMENTS:
– 11-12-22 Waxhaw and Greenwood converge on F3Cola. All 3 F’s. Details coming very soon.

COT: