CrossFit WOD, November 29, 2018

Dad Fight

"Learn from the past, live in the present, plan for the future."
-Audrey Farrell

I. Game Day
II. 3 Rounds w progressing intensity
7/5 Calories (any)
10 Russian Kettlebell Swings
10 Walking Lunges (may add weight)

Metcon (Calories)
8 Rounds
1 minute max Calories (any)
1 minute rest

Scaling: today should be hot fire! crush the minute of work then focus on recovering. work hard and fast but be smart. you want to be able to replicate the high output across all 8 rounds. decrease the number of rounds if needed so that you can maintain the effort to the end.

*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
Be Strong & Do the Work!

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.