WTF! Friday
PREWOD:
10 Min EMOM Odd- 10 burpees AFAP Even- 5 goblet squats 5 KBS 5 TTB
STRENGTH:
Back Squat   8 x 3
METCON:
WTF! Friday

30-20-10 For Time

KBS 70/53

Wall Balls 20/14

Rest 10 Minutes

3 Minutes Max Burpees

Rest 10 Minutes

For Time

10 Burpee MU

10 Wall Walks

5 Rope Climbs

Time

Richard has been CrossFitting since April 2013. He joined to stay in shape and has noticed improvements in his strength and conditioning but keeps coming back to CrossFit because he is always trying to reach the top...and reach the top he did. Richard was a 2014 CrossFit Masters Open Qualifier in his age bracket!!! Woohoo! Because of CrossFit, Richard can outwork most of his colleagues and it has allowed him to be competitive ... read more
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