11.17.18 WOD
November 16, 2018
11.19.18 WOD
November 18, 2018

11.18.18 WOD

Brownsburg, Indianapolis, CrossFitNow is the time to get your team registered for SnowBrawl!


1a) Ring muscle-up transitions x 40s of practice
Rx+: Ring muscle-up volume: accumulate x 2-4 reps per set

1b) Gymnastics static hold x 10-20s


3 Rounds:
400m Run/row 500/bike 20
15 Box jumps w/ step down (24/20)
5 DB man makers (50/35)
Rest 2:00
*25:00 cap

L3: 40/25
L2: 20/15, 35/20
L1: 20/15 alt. step-ups, 30/15


Extra Credit
Banded pulldowns: 3 x 20. Rest 60s.

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