Friday 11.30.18 CrossFit

Box Brief

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12.1 Waterboy Fundraiser at CFML WAYNE

12.2 Waterboy Fundraiser CFML Ardmore

CROSSFIT

Hang Power Clean + Hang Squat Clean 12×1

Paused Back Squat 4×3

“Barbella”

Every 2min for 8 Rds

8 Cal Assault Bike

8 Deadlifts

8 Back Squats

– Rest 1 min –

Every 2min for 8 Rds

8 Cal row

8 Deadlifts

8 Front Squats

– Rest 1 min –

Every 2min for 8 Rds

8 Burpees

8 Deadlifts

8 OHS

ENDURANCE

Every 2min for 8 Rds

8 Cal Assault Bike

8 KB Deadlifts

8 KB Goblet Squats

– Rest 1 min –

Every 2min for 8 Rds

8 Cal row

8 KB Deadlifts

8 KB Single Arm Front Squats

– Rest 1 min –

Every 2min for 8 Rds

8 Burpees

8 Deadlifts

8 KB Goblet Reverse Lunges

By | 2018-11-29T10:31:05-05:00 November 29th, 2018|WOD|Comments Off on Friday 11.30.18 CrossFit