Wednesday, October 23rd 2019

CrossFit Federal Hill is Closed This weekend 26th and 27th for a Level 2

WOD

Every 10 minutes for 30 Minutes 
_______ M Row 
1:00 Low Plank
50 Hang DB Snatch 
25 Sit ups
Max Box Jump Overs 
Score = Total box jump overs 
Fitness: 35/20 (800 M Row) 
Performance: 50/35 (1,000 M Row) 
Open: 50/35 (1,000 M Row) 

Athletes: You should have 30-90 seconds on the box jumps each round.

Liz
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