Friday August 24, 2018
A) Back Squat:
B) Front Squat:
C) 3 RFT:
75 DU
21 Pullup
12 Burpee BJO
20/15 Cal AB
15 Pullups
10 Burpees
Our Friends at CrossFit Bona Fide are hosting a fun competition October 20th:
Teams of 3 Functional Fitness Competition made up of 2 men and 1 woman!!! Scaled and Rx divisions. All teams will hit 3 workouts and 1 floater. There will be a finals wod for top teams.

Standards for teams. If one of your athletes is not proficient at one of these movements you will still be fine! Dont stress too much about the standards just come in, crush it, and have fun!

Rx Division.
Rx teams should be able to handle 50/35lbs Dbs, Rx pull ups, Double unders, Box jumps (24/20), Hand Stand Push Ups, Wallballs (20/14).
Barbell movements to consider for reps potentially up to (135/95)- Thruster, Overhead Squat, Clean and Jerk, Snatch, Deadlift +50lbs.

Click the link:

Categories: WOD

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