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
08 28 13
Recognize anyone here? WOD 08 28 13 A. Front Squat 3-2-2-2 (treat this as a warmup for B) B. 10 min to Establish a 1RM Thruster (feet cannot move). Use DB if necessary C. Barbell Step Up (F.Rack>Back) (knee
10 02 12
WOD 10 02 12 A1. Bent Over Rows 4×6 Rest 1 min A2. Ring Pushups 4×6 Rest 1 min B. 12 min: 50 Burpees AMRAP remaining time 14 Sandbag Lunges (60/40) 10m Handstand walk 12 Pullups C. 2 x ME