Friday 11-11-16

** special hours due to Veterans Day.  I’m doing a 6:00 am and a 10:00am, please let me know if you have a conflict with either of those times..


200 m run

WOD specific warmup

850 CrossFit open WOD 1 is 16.4


55 deadlifts 225/155 lbs

55 wallball shots 20/14 lbs

55 calorie row

55 handstand push-ups

**please goto this link:

Make sure 2016 is selected, then click in tab “week 4”. There is a demo video as well and all of the scaled versions of the workout.  I’ll have score cards at the gym, and we’ll discuss the movement standards in the morning.

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