W.O.D. 10.4.15


AMRAP in 20 Minutes:
1 Rope Ascent 20 feet
500 Meter Row
Max Rep Handstand Push-ups

Score will be total number of Handstand Push-ups

Community Notes:
OPEN gym today from 11-1PM. Join us to work on a skill, strength, mobility or met-con...Or get on one of the NEW Assault Bikes for 1:00 Minute and post total number of Calories! Its the NEW CFKoP Challenge! RECORD scores on the whiteboard. 

We are hosting a CrossFit Kids Seminar on December 12th and 13th;
CLICK HERE to register TODAY! 

“To lead people, walk behind them.”
– Lao Tzu

1 comment:

Rachel Spring said...

Jonathan 39 RX
Mr Intensity 40 (30# seated db press)
Theresa 21 (2AMB)
Ashley M 60 (13# seated db press, 3 pulls on rope)
Sir Cline 29 (stinkbugs)

Awesome job to all athletes that kicked off the Assault Bike Challenge!
Top Men's Score: 30
Top Women's Score: 20