FRIDAY WOD November 23, 2018

22
Nov

FRIDAY WOD November 23, 2018

FRIDAY CLASS SCHEDULE:

9am-10am CF60 Group Fitness Class
10am-11am CF60 Group Fitness Class
12noon – 1pm CF60 Group Fitness Class

CrossFit WOD
PERFORMANCE 

A.
Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds

 

 

 

 

CrossFit
FITNESS

A.
Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thrusters
Burpees

B.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds