WOD 30/10/18

Good luck to jake Adrianna and Yoni who are competing today in a Brazilian jiu-jitsu tournament!


Crossfit W.O.D

Strength: Weighted pullup Find 5RM. Ask coach for modifications.

MetCon: 4 RFT

100m Waiter carry 20/10kg

12 pullup

12  T2B

12 KB OHS  24/16

Olympic Weightlifting W.O.D

  1. 20 min to establish 1RM C&J
  2. HPS 6x3x70-80%
  3. C.pull 6x3x100%
  4. Backsquat 5x3x85%