Tuesday, March 20th, 2018

SKILL: Pistols

6 Minute EMOM

5-10 Pistols*

*modify with Pistols onto a box, or Pistols off a box

WOD: For 15 Minutes, complete the following every 90 Seconds

5 Chest to Bar Pull-Ups

9 Box Jump Overs (24/20)

13 Push-Ups

*If a round is not completed in the time domain, take 90 Seconds off and begin at the beginning of the next round.

Spirit of the WOD - Scale the movement(s) or number of reps (but not by cutting more than 50% of reps) as necessary in order to complete the work in under 90 Seconds.

AFTER PARTY: LAX ball on chest & shoulders

***404 FOUNDATIONS CLASS @ 8:30PM***

12 Minute AMRAP

10 Power Cleans

10 Burpees

About 404       Pricing       Schedule       Getting Started       Contact       WOD       Member Portal


© 2017 Crossfit404



Mon  5:30a–8:30p

Tues  5:30a–9:30p

Wed   5:30a–9:30p

Thurs  5:30a–9:30p

Fri  5:30a–7:30p

Sat  8a–1p

Sun  9a–11p, 5p-6p