If you are not planning on competing in the CrossFit Open WOD, please come to the 9am class.
9am
Metcon
800m Run
30 Thrusters (75lb/45lb)
30 Bar facing Burpees
30 Sumo Deadlift High Pulls
800m Run
10am
CrossFit Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups
