Thursday 11.29.18 CrossFit

Box Brief

Pre-order your Hoodie

12.1 Waterboy Fundraiser at CFML WAYNE

12.2 Waterboy Fundraiser CFML Ardmore

CROSSFIT

“Down & Dirty”

For Time:

30/21 Cal Row

2 Rds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

30/21 Calorie Assault Bike

2 Rds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Rd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Assault Bike

1 Rd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

ENDURANCE

“Down & Dirty”

For Time:

30/21 Cal Row

2 Rds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

30/21 Calorie Assault Bike

2 Rds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Row

1 Rd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

15/10 Calorie Assault Bike

1 Rd: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

By | 2018-11-28T12:30:51-05:00 November 28th, 2018|WOD|Comments Off on Thursday 11.29.18 CrossFit