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TFR CrossFit Monday WOD 11/7/16


TFR CrossFit Monday WOD 11/7/16

We are so excited to welcome our newest CROSSFIT coach Jealyn Foston! Coach ‘J’ has been with us for quite a while, but she has expanded her expertise to include CrossFit and we couldn’t be more proud. Look for her on Mondays at 5:30/6:30AM and Wednesdays for all PM classes.. Goooooo J!!!

This week you get ALL WEEK to establish your 1RM Back Squat.

Part A 1 RM Back Squat

12 min amrap
15 Wall Balls 20/14
200 m run

*3 burpee penalty every time the med ball hits the ground regardless if due to an accident or fatigue.Screenshot_2016-11-06-20-14-42