Monday, Nov. 16, 2015

IMG_1029

Here’s our obligatory Saturday jumping photo. This shot never gets old.

111615 WOD

A. Two rounds of the following:

250-meter row

20 Russian step-ups

20 hollow rocks

6:00 time cap

B. Back squat – week 3 | month 1

75% x 5

85% x 3

95% x 1+ [ use experienced spotters on your max-out set ]

C. For time:

200-meter run

15 overhead squats (115/75)

30 box jumps (24/20)

200-meter run

10 overhead squats

20 box jumps

200-meter run

5 overhead squats

10 box jumps

Metcon by CrossFit of Fremont

>> On-Ramp

200-meter run

15 air squats or PVC OHS

30 step-ups

200-meter run

10 air squats

20 step-ups

200-meter run

5 air squats

10 step-ups