WOD:

2000m Row

100 Air Squats

50 Hang Power Cleans (165/115)


***404 MISSFITS @ 9AM***

3 Rounds -

100' Overhead Walking Plate Lunges (25#)

20 Push-Ups

25 Kettlebell Swings (35#)

100' Overhead Walking Plate Lunges (25#)


*Rest 1 Minute between rounds


WOD: "31 Heros"

Partner WOD* - One partner is always performing the 400m Run while the other is completing work inside.

31 Minute AMRAP

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

400m Run


*Solo optional


***404 BABELL SKILLS & STRENGTH @ 8AM***

5 Rounds - 3 Strict Snatch from the hip + 3 Snatch Grip Push Press from the back

10 x Three-Postition Power Snatch (hang, take-off, ground)

Finish with 15 Reverse Hypers

WOD: CrossFit Open 18.4

Please plan to arrive a few minutes early to ensure we have time to get warmed up!


***404 MISSFITS @ 10AM***

3 Rounds -

400m Run

21 Wall Balls (14#)

15 Jump Squats

9 Wall Walks

*Rest 3 Minutes between rounds