Wednesday
– 2019 Crossfit Open and Intramural open! Begins Oct 10th sign up at Games.crossfit.com- Halloween In house Comp Sat 10/26- teams of 3 mixed genders – Any Skill level is welcome- Spartan Fenway – Some of us are planning on running it Sunday 11/10 morning and putting a team together (Crag)- Crags-Giving Thursday 11/14

Back Squat (4 x 6 same weight )
Warm up 4 jumps 8 minutes
Every 3:00 min x 4
With depth broad jumps x 5 after each set of squats
Metcon (Time)
4 rounds for time
15 DB/ KB front squats 50/35
15 toes to bar
15/12 bike and row (alt rounds 2 rounds bike and 2 rounds row)

14 min cap

Categories: W.O.D.