WOD
“The 30s”
30 Box Jumps
30 Chest to Bar Pull-ups
30 Kettlebell Swings
30 Front Squats
30 Toes to Bar
30 Push Press
30 Deadlifts
30 Burpees
30 Double Unders
Fitness: 75/55
Performance: 95/65
Open: 115/75
DRIVE
2 Minutes at Each Station:
Row
Air Squats
1 Arm DB Hang Clean and Press
Shuttle Runs
Rest
2 Rounds
Start your weekend off on the right foot, surrounded by awesome people!
Save the Dates:
Saturday, January 20th:
Don’t miss CrossFit Federal Hill’s 5 Year Anniversary party! Sign up through this link.
Thursday, January 25th:
Coach Brittany will be launching her Nutrition Challenge. Find more information and sign up through this link.
Saturday, January 27th:
If you’re interested in volunteering for the 2018 Battle of Baltimore get more information and sign up through this link!