Main – CrossFit Group WOD

Heads Up! This Friday Night we will be running only a 430PM class in the evening (regular hours during the day)

Dowels/Presses/TGUs (No Measure)

Run 400 m

2 rnds

10 dowel dislocates

10 Prone OH press

2 TGU/side

Bent Over Row (8-8-8)

10272014 Run/Squat/Clean/Dip (Time)

Run 800m

40 air squats

Run 600m

30 hang power cleans @ 135/95

Run 400m

20 dips

Intermediate 95/65

Fitness 45-65/35-55 (Box Dips or Static)