FRONT SQUAT 3 x 5
3 ROUNDS
FRONT SQUAT BODY WEIGHT x 7
WALL BALL x 14
ROW x 300
MUSCLE UP x 7
CrossFit is the principal strength and conditioning program for Police Academies, Tactical Ops (TacOps), Military Special Ops (SpecOps), Martial Artists and Pro-Athletes. Come to The Compound to see Virginia's new, premiere gym, personal training, & fitness center.
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