3 rounds

300m row

20m Crawl

8 kneeling KB press, each arm



3-6-9-12-15-18-21-24 etc

Wall Balls

KB swings 24/16

Toes to bar

*20min cap


Vanguard Timetable Update - Monday 8.5.17 Beginning Monday the 8th of May there will be a new class time added to the Vanguard Timetable. Afternoons will now have two options for our CrossFit programming: 5:15pm-6:15pm & 6:30pm-7:30pm