CrossFit 404 Social | Midtown Bowl: Thursday, March 29th at 7:30pm
Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes!
STRENGTH: Front Squats
10 @ 40%
8 @ 50%
3 x 5 @ 60%
WOD: 'Volatile'
15 Minute AMRAP
100 Double Unders
10 Power Cleans (185/135)
75 Double Unders
8 Power Cleans (225/155)
50 Double Unders
6 Power Cleans (255/175)
Spirit of the WOD - The first Power Clean weight should be moderately heavy, but achievable for sets of several touch-and-go reps at a time. Steadily increase weight throughout the workout until you will be challenged to complete reps; paying attention to moving weight and form over speed.
AFTER PARTY: Rollout Quads and Calves
***404 MISSFITS @ 10AM***
3 Rounds -
400m Run
25 Wall Balls (14#)
8 Ring Dips
20 Toes to Bar
***404 ENDURANCE WOD @ 6:30PM***
24 Minute E2MOM
12 Kettlebell Swings
200m Run