We ♥️ Visitors

Thank you Danielle and Rich for dropping in from CrossFit 201 in New Jersey for 20.4!!

WOD for 11/5/19

4 sets of: •5-8 Farmer Carry Bulgarian Split Squats (each side) •8-10 Dumbbell Death March 

Complete 5 rounds starting every 2nd minute: •5-8 Strict Pull-ups or modify with 10-12 Ring Rows •20-30 second L-sit or 30-40 second Tuck Hold 

Back squat:

Complete 4 sets of 1 working at 85% of your 1RM. 

Complete as 3 rounds for time (cap at 11-minutes): •200m Sandbag Run #40/60 (carry the bag as needed) •40' Handstand Walk (2x20') •20 Sit-ups 

Featured Posts