Basics:
3 RFT
- 11 Box Jumps
- 11 Squats
- 11 Walking Lunges
- 11 Wall Balls
- 11 KBS
- 11 Push-ups
- 11 Sit-ups
- 11 Box Dips
*Cash-out: 29 Burpees
CrossFit:
WOD:
3 RFT
- 11 OHS (95/65)
- 11 Hang Cleans (95/65)
- 11 Thrusters (95/65)
- 11 Back Squats (95/65)
- 11 Push Press (95/65)
- 11 Wallballs (20/14)
- 11 OHWL (45/25)
- 11 Pull-ups
- 11 K2E
- 11 HRPU
- 11 Back Extensions
*Cash-out: 29 Burpees
Happy Birthday Coach Noah!!!!!!!
