CrossFit 404 Social | Midtown Bowl: Tomorrow, 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: Strict Press
5 x 5 @ 75%
WOD: 12 Minute E3MOM
Every three Minutes, complete the following -
400m Run
Max Rep Power Snatch (95/65)
Spirit of the WOD - Runs should be completed in two Minutes or less; modify the distance as needed. Choose a Power Snatch weight in which multiple reps can be completed at a time.
AFTER PARTY: 3 x 10 Ring Dips
***404 MISSFITS @ 10AM***
50 Calorie Row
50 Jumping Pull-Ups
50 Dumbbell Revers Rows (20#)
50 Burpees
50 Front Squats (20#)
***404 ENDURANCE WOD @ 6:30PM***
3 Rounds -
1000m Run
*Rest three Minutes between rounds
***404 BARELL SKILLS & STRENGTH @ 8:30PM***
5 x 5 Thrusters, then...
20 Minute E2MOM
3 Squat Clean Thrusters
Finish with 20 Back Extensions