WOD 11.24.14

Warm Up
Dots x2
30′ of inch worms
60′ of crab walk
60′ of bear crawl

6 min volume accumulation :
Tempo ring dips (3:3:3)

3 position power clean @50,60,70,75,80,80%
– if you make the 80%, take 1-2 attempts to find a max for the complex, then 1 @ 90% of your max

Mixed Modal
4 rounds for time :
10 box jump overs (24/20)
10 hang power cleans (95/70)
10 barbell rows (95/70)

Leave A Comment

Find us


Follow us




Contact us

if you are interested in stopping by, if you have never done CrossFit before please come try a FREE trial class?

Here are some easy ways to contact us. We hope to see you soon.

221 Newfield Ave. Hartford, CT 06106

Get our News Feed