WOD

Wod Friday 12-20-19

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10 rounds for time of: 3 Overhead Squats, 155/105 lbs 6 Bar Muscle-ups 12 Burpees Scaled Version: 10 Rounds 3 OHS (105/75) 5 Banded CTB Pull Up 10 Burpee Goal: Sub 18 min Cool Down: 3xs :3-way Shoulder Raise 10-15 Lateral Raise 10-15 45 Degree Raise 10-15 Front Raise Optional Accessory Accessory: 4 x 8-10 […]

WOD

WOD Thursday 12-19-19

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“Partner CrossFit Total” Back Squat 1-1-1, using heaviest weight per set Strict Press 1-1-1, using heaviest weight per set Deadlift 1-1-1, using heaviest weight per set ***3 Attempts at each lift per partner in the time frame -after warming up: 0-15 min Max Back Squat 15-25 min Max Press 25-45 min Max Deadlift Cool Down: […]