Saturday September 17

September 16th, 2016
by:

Upcoming Events

Black Ops: Going Dark Competition – November 12th
Test yourself against your fellow CrossFitters and the best of the best of our Special Forces.

Sign-up here. Get an extra $10 off with discount “First10”. (Applies to first 10 sign-ups.)

BLACK_OPS_BANNER

Strength / Skillwork

Front Squat
6×3
50-60-70-80-90-95%

WOD

5 Rounds of:
2:00 On, 1:00 Off

  • 8 Pull-ups
  • 16 Plate Lunges
  • 32 D/U

(Start each round wherever you left off on prior round.)

Competitor: C2B, 45# Plate Lunge
Athlete: Kip Pull-up, (32) 1-leg Singles, 25# plate Lunge
Fit: Ring Row, No Wt., 50 Singles