11/23/2018

23
Nov

11/23/2018

Announcements

CFR Christmas Party – December 7th at 6pm!

CrossFit Rolesville – CrossFit

Metcon (AMRAP – Rounds and Reps)

PARTNER WOD

30 min AMRAP

Karen

150 Wall Balls

Isabel

30 Power Snatch (135/95)

With remaining time..

Max Rounds of Cindy

5 Pull ups

10 Push Up

15 Air Squat

* wall balls and snatch can be broken up however with your partner. Alternate rounds with the rounds of Cindy