CrossFit WOD, November 16, 2017

by Sean Osborne | Nov 16, 2017 | WOD

Practice

Warm-up

Coach Led

Strength

Pinch Grip Carry

3 times around the Gym

1 Arm Farmers Carry (200ft. Change arms at 100ft)

Metcon

3 Rounds For Time
20 Box Jumps
5 Man Makers (Push Up, Row each arm, Cluster)
15 Sit Ups

Mobility and Recovery

Multi-directional wrist flossing
Calf Trifecta

CrossFitFriday, 6:00 am - 7:00 am
10/12 spaces reserved.6:00 AM CrossFit
CrossFitFriday, 9:00 am - 10:00 am
3/12 spaces reserved.9:00 AM CrossFit
Open GymFriday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitFriday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitFriday, 6:00 pm - 7:00 pm
2/12 spaces reserved.6:00 PM CrossFit
CrossFitSaturday, 9:00 am - 10:00 am
3/15 spaces reserved.9:00 AM CrossFit
Open GymSaturday, 10:00 am - 11:00 am
1/15 spaces reserved.Open Gym: 10:00 AM
DC CompetitionSunday, 8:00 am - 9:00 am
OpenDC Competition: 8:00 AM
Kim Cam's Sunday FundaySunday, 10:00 am - 11:00 am
OpenKim Cam's Sunday Funday: 10:00 AM
CrossFitMonday, 6:00 am - 7:00 am
0/12 spaces reserved.6:00 AM CrossFit
CrossFitMonday, 9:00 am - 10:00 am
0/12 spaces reserved.9:00 AM CrossFit
Open GymMonday, 4:00 pm - 5:00 pm
0/12 spaces reserved.Open Gym: 4:00 PM
CrossFitMonday, 5:00 pm - 6:00 pm
0/12 spaces reserved.5:00 PM CrossFit
CrossFitMonday, 6:00 pm - 7:00 pm
0/12 spaces reserved.6:00 PM CrossFit