CrossFit 416 Daily – Saturday, October 18

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CrossFit 416 Daily – Saturday, October 18



In teams of 3

Complete as many rounds as possible in 20 min

10 x Shoulder to Overhead(115/75)

Row 15 Calories

*One teammate starts with Shoulder to Overhead, once completed they advance to the rower.  At that point the next teammate can start the shoulder to overhead, continue the pattern for the last teammate

*score is total calories rowed


Run WOD (10am)

Speed Testing: Little Norway Park or Track
Warm-up: dynamic, strides, ABCs, strides.
WOD: Timed Intervals: 2 x 400m – 250m – 100m with set starts. (Scale = 1 set)
Cool Down: jog back to 416 and roll out.
*Score = individual timed runs

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Drinking coffee, for your health


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