11.28.18

11.27.18
November 25, 2018
11.30.18
November 29, 2018

CrossFit 904: Jacksonville FL

Check out our upcoming events including Jags Game Outing, In-house competition and ugly sweater contest, sign-up sheets are at the front desk

Metcon
3 Sets for Max Reps
45 Secs Max Cal Row
45 Secs Rest
45 Secs Max HSPU
45 Secs Rest
45 Secs DU
45 Secs Rest
45 Secs Strict Supinated PU
45 Secs Rest

Metcon
For Time
5-4-3-2-1
Bar MU
Front Squats (205,135)
*From the ground
*Sub out 2:1 C2B Pullups

Extra Work
Deadlift- Heavy
3×3 at 74%
3×3 at 79%
3×3 at 84%