7
Nov
Wednesday 11-8-17
Scheduling Announcements:
November 11th (This Saturday): 8AM Bootcamp Only, Due to road closure.
November 13th-17th: “Friendsgiving” Bring a friend week.
November 23rd and 24th: Gym Closed.
December 2nd and 3rd: Gym Closed.
December 9th: CFRC Christmas Party!!!!!
WOD
OPEN
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
AMRAP 3
21 Overhead Squats (95/65)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (115/80)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (135/95)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (155/105)
12 Burpee Over the Erg
Max Calorie Row
FITNESS
AMRAP 3
21 Overhead Squats (65/45)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/55)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (95/65)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (115/80)
12 Burpee Over the Erg
Max Calorie Row
AMRAP 3
21 Overhead Squats (65/45)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (75/55)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (95/65)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (115/80)
12 Burpee Over the Erg
Max Calorie Row
PERFORMANCE
AMRAP 3
21 Overhead Squats (75/55)
21 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
18 Overhead Squats (95/65)
18 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
15 Overhead Squats (115/80)
15 Burpee Over the Erg
Max Calorie Row
Rest 3:00
AMRAP 3
12 Overhead Squats (135/95)
12 Burpee Over the Erg
Max Calorie Row
Score is total calories after all four rounds.
