WOD

The WOD is up! Mon, 8/28/2017 CrossFit Registration for the CFDA Fitness Challenge is open! For more info head to http://ift.tt/2vuz8fZ Front Squat 20 Minute EMOM 0:00-5:00 60-65% 3-3-3-3-3 6:00-10:00 65-70% 2-2-2-2-2 11:00-15:00 70-75% 1-1-1-1-1 16:00-20:00 Increase every set. If you fail, you're done! Best of Luck! 5 rounds for time: 200m Run 20 Box Jump Overs (24/20) 20 AbMat Sit Ups Mon, 8/28/2017 MarbleFit 500m Row then 5 Rounds of: 8 Pull Ups 8 Push Ups 8 Squats then 500m Row ________________________________ AMRAP 12 9 Burpees 15 KB Swings 1 Suicide 30 Jump Rope ________________________________ 60 Box Jumps for time ________________________________ Tabata 10x 30/10 Wall Balls Abs (Pikes or Abmats) http://ift.tt/2wUgSk0 #wodhopper