CrossFit 416 | Fitness - Community Built

Workout of the Day (WOD)


CrossFit 416 Daily – Friday, October 21st

News and Notes:

  • If you’re interested in going to the CrossFit Invitational in November let us know by email   If enough people are interested, we will purchase group tickets at a discount!!!


For time:

21-15-9 reps

Power Clean + Front Squat

Banded Ring Dip, box dip or push-up




21-15-9 Reps


Ring Dip


After Party

200m Farmers Carry (as heavy as possible)

Amino Acids:  The Science Behind the Labels

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