Friday 12.14.18 CrossFit

Box Brief

12/15 12 DAYS OF CHRISTMAS WOD & Party

12/16 12-1pm FAMILY WORKOUT ARDMORE

CROSSFIT

“Box Squat” 8×3

”Open WOD 14.4”

AMRAP 14:

60 Calorie Row

50 T2B

40 Wallballs

30 Cleans

20 Ring Muscle-ups

ENDURANCE

“Alabaster Snowball”

AMRAP 10

10 Barbell Bent Over Rows

31 Double Unders

10 Plank Up-Downs

31 Walking Lunges

– 3min Rest –

AMRAP 10

20/15 Cal Assault Bike

400m Run

20/15 Cal Row

– 3min Rest –

FOR TIME

10 Burpees

20 MB Cleans

3 Wall Balls

By | 2018-12-11T20:59:26-05:00 December 13th, 2018|WOD|Comments Off on Friday 12.14.18 CrossFit