Friday – 181116

ANNOUNCEMENTS

Holiday Schedule

  • Thursday, November 22nd – CLOSED FOR THANKSGIVING
  • Friday, November 23rd – BURN & 9AM ONLY

SWOD

Every 75 seconds for 10 sets, complete:
Hang Power Clean x Unbroken sets of 10-9-8-7-6-5-4-3-2-1
– use the same weight for all sets

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

SUGGESTED WOD

“WMCF Benchmark Test 2”

4 rounds for time of (12 min cap):
18 Wall Ball Shots (20/14) to a 10’/9′ target
12 Handstand Push Ups
6 Deadlifts (315/215)

*compare to 180108

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