Wednesday – 180926

ANNOUNCEMENTS

WMCF Field Day

  • NOT A CROSSFIT COMP – Think 3-legged race, egg toss, etc!!!
  • Saturday, September 29th @ 1pm
  • Teams of 2 (MM, FF, MF)
  • $30/team
  • REGISTER HERE!
  • If you would like an event shirt please be sure to order one on the back board!

SWOD

3 sets of:
Bench Press x 8-12 reps – AHAP
Strict Chin Ups x Max unbroken reps
(if capable of more than 10/set, add weight)

WOD

For reps:

Complete as many reps as possible in 3 minutes of:
Burpee Box Jump Overs (24″/20″)

rest 1 minute, then complete as many reps as possible in 3 minutes of:
Toes to Bar

rest 1 minute, then complete as many reps as possible in 2 minutes of:
Burpee Box Jump Overs (24″/20″)

rest 1 minute, then complete as many reps as possible in 2 minutes of:
Toes to Bar

rest 1 minute, then complete as many reps as possible in 1 minutes of:
Burpee Box Jump Overs (24″/20″)

rest 1 minute, then complete as many reps as possible in 1 minutes of:
Toes to Bar

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