November 10th, Friday

November 10, 2017 By Winston Thompson

6, 7, and 8am, noon, 4:30(Open Gym), 5:30, and 6:30pm

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

November 8, 2017 By Winston Thompson

85% of your 1RM

21-15-9
Clean, 135# / 95#
Ring Dips

November 7, 2017 By Winston Thompson

75, 85, and 95%

CrossFit WOD (AMRAP – Reps)

9 Minutes Each
Choose 2
Row 1000m
then
a. HSPU
b. Pull Ups
C. Box Jumps
*score is reps after Row.