November 18, 2015

Happy Birthday Mandy D, Jackson H and Joey R!

CrossFit
Strength: 14:00 Alternating EMOM
Minute 1: 3 Front Squats – Heavy
Minute 2: 30 Double Unders

WOD: 3 Rounds for Time
10 CTB Pull-Ups
10 Front Squats (165/115) – no rack
10 Burpees

CrossFit 101
WOD: For Time
18-15-12-9-6
Kettlebell Swings (70/53)
Knees to Elbow
Goblet Squats
Box Jumps (24/20)