Crossfit
Strength WOD
1:00 minute at each station with :30 second transition time.
DBall Carry (hug dball)
KB Farmers Walk
Low Plank
4 Rounds
CF WOD
40 KB Swings
30 Box Jumps
30 Pull ups
40 KB Swings
30 Box Jumps
20 Pull ups
40 KB Swings
30 Box Jumps
10 Pull ups
18 min Time Cap
Drive
20/15 Ski Cals
20 KB Swings
10 DB Bench Press
10 DB Front Squats
20 min AMRAP
***Save the Date***
December 2nd- Rowing Clinic: 10:30am @ CFH, 1pm @ CFHE
December 3rd- Battle of Baltimore Registration goes live!
December 8th & 9th- CFH closed for a Level 1 Seminar
December 9th – Sunday Hero Wod at CFHE at 1pm
December 14th- Holiday Party & White Elephant at Delia Foley’s