Friday November 9, 2018 by Dawn Marie | November 8, 2018 | WOD | 0 comments

We could use a couple more volunteers for this Sunday's Ghetto Games!!  Join in on the Fun!!!  email dawnmarie@crossfit508.com

 

FITNESS


STRENGTH:

EMOM 12

Odd: 3 Front Squats

Even: 6 Back Squats

Load should be 55% of 1RM Front Squats

 

WOD:

15 minute AMRAP:

21 Deadlifts (105/85)

15 Knee Ups

9 Seated Dumbbell PResses

SPORT / COMP

 

STRENGTH:

EMOM 12

Odd: 3 Front Squats

Even: 6 Back Squats

Load should be 55% of 1RM Front Squats

 

WOD:

15 minute AMRAP:

21 Deadlifts (155/105)

15 Toes 2 Bar

9 Strict Handstand Push-ups

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