141023
Main – CrossFit coaches spend 10/15 minutes on group mobility View Public Whiteboard Handstand Walk (max distance ) Metcon (AMRAP – Rounds and Reps) 8 minute amrap 10 burpees 25lb plate 15 hollow rocks 25 situps ()
141023
Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 3 RFT 7 SDLHP 75/55 7 Bar Facing Burpees Metcon (No Measure) EMOTM for 10 mins 1 DL at 85% of 1 RM Bench Press (10-10-10-10) Metcon (No Measure) 10 mins of Handstand Walk skill dev Metcon (No Measure) Crossfit Black Ridge Thurs WOD