November 10, 2017
We will be running a special Veteran’s Day WOD on Saturday. If you know any Veterans or Active Military, please invite them to join us in Saturday’s Workout. If they attend, they will receive 5 FREE CrossFit Classes. Please help spread the word.
Strength:
21-15-9 reps (Quality, Not Speed)
Bench Press (Bodyweight)
Strict Pull ups
*If unable to do Bodyweight Bench Press, choose 70-75% of 1 RMx.
Metcon:
15 minute AMRAP
20 GHD Sit ups (Scale = 20 weighted abmats)
20 Deadlifts (185/125)
Rest :30 between rounds.
