WOD
60 Wall Balls
40 Pull ups
60 Empty Barbell Back Squats
40 Cal Row
60 Air Squats
2 Rounds
Fitness: 14/10
Performance: 20/14
Open: 20/14- Chest to Bar
**There is a fair amount of squatting in the workout. It alternates with pulling movements so you should be able to move through things. The coach will take you through a good lower body warm up, but it is your responsibility to move with good form. That will be key in this workout.**
DRIVE
In teams of 3
3 People working for 12 minutes
25 Wall Balls
Single Unders
Assault Bike
Rotate stations every time the person doing wall balls is done.
Rest 3 minutes
25 KB Swings
Low plank
Row for Cals
Rotate stations every time the person doing KB Swings is done
Ed giving us a good “workout” face while doing back squats
Thanksgiving Schedule for both Crossfit Federal Hill and Harbor East!
Monday (11/ 20)- Regular Schedule
Tuesday(11/21)- Regular Schedule
Wednesday (11/22)- No 6:30pm/ 7:30pm
Thursday (11/23)- 10am, ONLY, Partner WOD
Friday (11/24)-12pm &4:30pm only, Open Gym 12-6pm
Saturday (11/25)- Regular schedule at Crossfit Federal Hill, 9 am & 10am at Crossfit Harbor East