November 12, 2016

11
Nov

November 12, 2016

Reminders

Today is the last day to sign up for the partner throwdown.

AND

Don’t forget to pre-order your CFVB hoodie by November 16. Details here:  http://crossfitverobeach.com/?p=15551

CrossFit

Liz

Workout of the Day
:10
For time:
21 hang cleans Rx+ 135/95; Rx 95/65; M55+ 65/45
21 front squats Rx+ 135/95; Rx 95/65; M55+ 65/45
21 box jumps 24/20
21 pull ups
15 hang cleans Rx+ 155/105; Rx 115/75; M55+ 95/65
15 front squats Rx+ 155/105; Rx 115/75; M55+ 95/65
15 burpees
15 chest to bar
9 hang cleans Rx+ 185/125; Rx 135/95; M55+ 115/75
9 front squats Rx+ 185/125; Rx 135/95; M55+ 115/75
9 burpee box jumps 24/20
9 bar muscle ups

*25 minute time cap

Post your scores to the Whiteboard.