Main – CrossFit Group WOD

Announcement: Colby is trying to get as many Rocky Point CrossFitters in for a blood drive on Sunday December 1st. More info on the corkboard at the gym. Roll up your sleeve and give up a pint of your above-average CrossFit blood!

Overhead/duck walk/row/plank warmup (No Measure)

2 rounds not for time

– 10 overhead squats with a dowel
– Duck Walk 10 steps forwards then backwards
– 8 Dumbbell rows per side (light)
– Plank for 45 seconds front then 15 seconds per side

Hang Clean (15 mins to work up to a 3RM)

11192013 PB&J Time (AMRAP – Rounds and Reps)


5 Push Press 95/65 lbs
3 Strict Pull-ups
To scale:
3 Ring Rows or kipping pull-ups
5 Dumbbell press/push-press OR Push-ups