Friday – 181012

Friday – 181012


3 sets of:
Bench Press x 8-12 reps – AHAP
Bent-over Barbell Row w/ Axle Bar x 8-12 reps – AHAP
Half-kneeling External Rotation @ 90° x 10 reps/arm


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.


For time:
100 Walking Lunges
50 Push Ups
25 Pull Ups
80 Walking Lunges
40 Push Ups
20 Pull Ups
60 Walking Lunges
30 Push Ups
15 Pull Ups