About
Coaches
Locations
Sign Up / Programs
Membership Plans
New to CrossFit
Sign up for a Free Intro
Sign up for CrossFit Elements
Experienced CrossFitter
Visiting CrossFitter Drop In
Request a Free Class (locals only)
Join Now
Personal Training
Nutrition
Schedules
H ST NE Schedule
U ST NW Schedule
WOD & Blog
WOD
Blog
Community
Member Resources
Drop In
Contact
Contact
Visiting CrossFitters
Blog
Coaches
✕
Bring-a-Friend Day, 12/8
Home
Blog
Workout of the Day
Bring-a-Friend Day, 12/8
Friday, 12/7
December 6, 2018
Sunday, 12/9
December 8, 2018
Show all
Met Con
3 Rounds
Every 3 minutes complete:
A) 10 Burpees/ 20 KB Swings/ 10 burpees
B) 10 Box Jumps/ 20 Plate Russian Twists/ 10 Box Jumps
C) 5 DB Devils Press/ 20 Ab Mat Sit Ups/ 5 DB Devils Press
Related posts
April 16, 2023
Programming Preview: Week of 4/17
Read more
May 5, 2022
Friday, 5/6
Read more
May 4, 2022
Thursday, 5/5
Read more
Comments are closed.