CrossFit – Mon, Oct 14
WEAR PINK on Thursday 10/17 for our Breast Cancer WOD & Fundraiser!

Warm-up

Reverse Tabata Assault or Row

Divide class into 2 groups, get in a line shoulder to shoulder – Burpee 10# plate pass. Do a Burpee Grab the plate on the way up and pass to the person next to you. Down the line and back.

Bench Press (5×5 record heaviest 1×5)
Metcon (AMRAP – Reps)

2×4 Min Amrap 1:30 min Rest

12 OH Lunge 65/45 (rx+ 95/65)

6 Burpees over the bar

rest

4 min amrap

5 Holllow Rock

5 V Ups

Score total reps

Cooldown

3 POS Scorpion

up/down dog

Pancake