Carry the Load, Fri Oct 30th

DONT FORGET, HALLOWEEN WOD STARTS SAT NIGHT AT 8PM!!!!!

NO 9AM CLASS ON SATURDAY


CrossFit WOD
20 Empty Bar Box Step ups – 10 left/10 right (see description below)
Row 300m
16 Empty Bar Box Step ups (8L/8R)
Row 300m
10 Empty Bar Box Step ups (5L/5R)
Row 300m
Empty Bar Box Step up = rack an empty 45/35 lb bar on your back (like a back squat). Keeping the bar on your back, step up onto a 20 inch box. Alternate which leg steps up first.
TAKEOFF WOD – #5
“Fran” Intro:
21-15-9 of:
PVC Thruster
Pullups
Rest 1 minute between rounds.
LIVE STRONG!!

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