10/10/2019

10
Oct

10/10/2019

Announcements

First FRIDAY NIGHT LIGHTS – October 11th at 6pm! Sign up on Wodify!

CrossFit Rolesville – CrossFit

Metcon (AMRAP – Reps)

Death by:

KB Swing(53/35)

Wall Ball (20/14)

Min 1: 1 Rep of each

Min 2: 2 Reps of each

Min 3: 3 Reps of each

Etc..

* 15 min Cap

* If unable to complete the designated amount of reps for that min. Start back over at 1 until the 15 min is up

Accessory Work

3 Rounds

25 Sit Ups

1 min Plank

Active Recovery

20 min EMOM

Min 1: 12/10 Calorie Row

Min 2: 10 burpee

Min 3: 30 Double Unders

Min 4: 15 Plate GTOH