Monday WOD 14-12-15
December 13th, 2015
Christmas Hours: Last session will be at 6.30pm on Thursday the 24/12/15 (Christmas Eve) and we will re-open at 9.30am Saturday the 2-1-16. On behalf of HomeFront CrossFit we wish you a Happy Christmas and an awesome New Year’s eve. Gus, Sal and Blocker
Monday WOD 14-12-15
5 Rds:
25 Cal Row
12 1-arm alternating DB Snatch, 30/22.5kg (6/side)
3 Rope Climbs
Thank you: http://competitorstraining.com/2015/12/friday-12-11-15/
Skill: 2 min max effort DU’s
Strength: Shoulder Press 4 x 10 @ 72.5% 1rm (Remember to take 20% of your 1rm to establish this cycles 1rm)
Comments