WOD 03 12 14 A. Front Squat 4×4 @ 84% (Sets across). Then, perform 1 ME set for reps. B1. Dips: 4 sets of 5-8 reps. (Adv: Strict MU: 2-5 reps) Add weight to hit reps. B2. Glute Ham Raise
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Our nutrition challenge starts on Monday 1/13! Email if you’re in! “BulletProof Coffee” – by Anmar Who wants to go skiing? WOD 01 10 14 A. Push Press: (5@59%, 5@68%, ME@77%). Add 5 lbs to previous 1RM and then calculate
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Movie night! Who’s in? CrossFit RTP Holiday Party! Mark your calendars for 12/14! Who wants some awesome shorts? WOD 11 20 13 A. FS: 3×3@77%, then perform 1 ME set at 77% B. FT [C7]: 50 Ring Dips/Pushups