12/06/2018

Announcements

CFR Christmas Party – December 7th at 6pm!

CrossFit Rolesville – CrossFit

Metcon (AMRAP – Reps)

8 min AMRAP

1-2-3-4-5…etc

Deadlift (135/95)

Hang Power Clean (135/95)

Box Jump (24/20)

Accessory Work

” Durante Core ”

10 Hollow Rocks

10 V-UPS

10 Tuck Ups

10 sec Hollow Hold