Wednesday WOD 16-12-15
December 15th, 2015
Christmas Hours: The 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
Wednesday WOD 16-12-15
Open Workout 14.4
MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups
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