10.25.16

 In W.O.D.

Announcements

Halloween WOD and costume contest: Saturday 29th, 9am. Friends and family welcome. **Winner of best costume (male/female) will receive 25% off next months membership**

CrossFit Mayday – CrossFit

View Public Whiteboard

Ring Push Ups

4 Sets Max Effort

Warm-up

3 Min Max Effort Double Unders

3 times

1 Min Each

Plank Hold

Wall Squat

V-Hold

Metcon (AMRAP – Reps)

EMOM 12

Every Min 4 Push Press @ 60%

Box Jump 24/20

Start @ 60% add weight every 3rd round

Finisher

3×10 Back Extensions

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