Thursday, March 29th, 2018

CrossFit 404 Social | Midtown Bowl: Tonight, March 29th at 7:30pm

Come join us for some old school bowling as CrossFit 404 takes our competitive edge out to the lanes!


***No Foundations Class this evening***


SKILL: Pull-Ups

8 Minute EMOM

3-5 Weighted Strict Pull-Ups

*Weight should be light to moderate, we will increase weight in the coming weeks.


WOD: 18 Minute AMRAP

3 Rope Climbs

250m Row

15 Tire Flips

20 Box Jumps (24/20)


Spirit of the WOD - Plan to pace this workout in two main regards: 1) try to hold a consistent rest period between each Rope Climb throughout the workout and 2) complete 'X' number tire flips consistently each round before resting.


AFTER PARTY: 30 Second Couch Stretch per side

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