Check our daily Facebook post to see today's WOD always posted at 4:45am
Bring a Friend Week starts today! All CrossFit Group Classes, Yoga and Run Club are free! No previous CrossFit experience required. RSPV to firstname.lastname@example.org highly recommended.
Visit www.crossfitdeco.com/schedule to see our schedule of classes.
EMOM 8: 1 hang power clean + 2 front squats (visitors: 5 front squats with empty bar or 5 Goblet Squats) at 55-60% 3rm back squat. Use same weight across all sets
- 500m Row or 400m Run
- 40 Wall Balls (mod: Air Squats) 20/14
- 30 Burpee Box Jumps (mod: just burpee or just box jump/step up)
- 20 Clean and Jerks (mod: plate ground to OH) 50% of 3RM back squat
- 10 Strict Ring Dips (mod: 20 bench dips) or 5 Muscle Ups