10/20/16: 10 Rounds of 7's
/
______________________________________
UPCOMING EVENTS!
SUNDAY, November 6 @ 10:00am: Donut 5k...this is the last week to sign up!
Saturday, November 19: CrossGiving (CFR Thanksgiving!)
Saturday, December 3 @ 8:00am: MisFit Toys Throwdown
__________________________________
WOD:
__________________________________
__________________________________
Boot Camp:
____________________________________
A.) 4x
Run 400
15 Burpees
B.) 10 rounds for time of:
7 Sumo deadlift w/ wallball - 30/20
7 Front Squat
7 Push Jerks
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Classic CrossFit:
__________________________________
A.) 3 Clean pulls + 1 Clean and Jerk
20 min find your max
B.) 10 rounds for time of:
7 Deadlifts
7 Front Squat
7 Push Jerks
Post results to SugarWOD!
Optional: EWOD/CoreWOD
__________________________________
Heavy CrossFit:
__________________________________
A.) 3 Clean pulls + 1 Clean and Jerk
20 min find your max
B.) 10 rounds for time of:
7 Deadlifts- w/ 70% of best lift in part a
7 Front Squat
7 Push Jerks
Post results to SugarWOD!
Optional: EWOD/CoreWOD
