CFRE WOD 11/13/14

Nov 12th, 2014

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Category: WOD

CFRE WOD 11/13/14


Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

1 minute Hussle & Down Ups

1 minute Shadow Box

Bench Press (10@50, 8@60, 3×6@70)

Metcon 11/13/14 (Time)

4 RFT: 3 Rope Climbs (10 Ring Rows with 10 Squats), Sled Pulls (135, 95)(4 passes of Turf length).

Tabata 11/13/14 (8 Rounds for reps)

Tabata KB Goblet Step-Ups (20″ box)(R+L=1)

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