Wednesday's WOD - 11/23/2016


Normal Class Schedule Today:

5:30am, 6:30am, 9am, 10am, 12pm, 3:30pm, 4:30pm, 5:30pm, and 6:30pm

On-Ramp Graduation

6:00am, 7:30am, 1:00pm, or 6:30pm

Skill:

3x - Bottom Balance Complex

20 seconds Work in each position (1 min of total work each round)

Strength:

Deadlift

+5-10# to working weight

**Working weight is 95% of 1RM / Recent On-Ramp grads should be working off a challenging, yet fairly conservative, 3 rep weight where form is consistent.**

1x5@65%ww

1x5@75%ww

1x5++Amrap@85%ww

WOD:

5RFT:

7 Burpee Pull ups

14 Russian KBS

21 Double Unders

#russiankettlebellswings #doubleunders #burpeepullups #deadlift

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com