November 2017

A) With a 15 minute time cap:   40 KB Swings (32/24kg) 30 Double Unders 30 Toes-to-Bar 30 Double Unders 20 Wall Ball (9/6kg) 30 Double Unders 10 Clean and Jerk (80/55kg) 30 Double Unders   AMRAP Muscle-Ups B) Front Squat 7 - 7 - 7 - no racks   ...

- Solo or Partner WOD - If working with a partner share reps equally and complete each run together. - Scaling options: 1 round for time; AMRAP in 30 minutes; 2 rounds for time at half the number of reps - 45 minute time cap   "Crain"   2 rounds for time:   34...

CrossFit Kids 11am   CrossFit King In-House Championships: - First heat at 7am - Wod briefing for first two heats at 6:45am - Please arrive at least 30 minutes prior to scheduled heat time. Note that we may be running ahead of schedule. (Click on the following link for heat...

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