CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

info@crossfitba.com

SWOD

Overhead Squat 3,3,3+  (70,75,80%)


WOD

400 meter Overhead Plate Carry 45#/25#

21-15-9

Front Squats 45#/25#

Push Ups with feet on plate

400 meter Overhead Plate Carry 45#/25#

*The plate should remain overhead during the entire carry. No resting the plate on your head. The plate MUST be above your head in order for you to continue forward on your carry.


Comments  

 
#3 RE: friday20161104casara.butler 2016-11-09 06:13
SWOD: 63/73/83x6

WOD: 13:13 RX, push-ups killed me, as usual.
 
 
#2 RE: friday20161104jason 2016-11-04 17:45
SWOD
175,185,195(6)

WOD
10:42

Shoulders were smoked after the first 400m.
 
 
#1 RE: friday20161104shco0502 2016-11-04 12:41
Swod: 113,123,133
Wod: 9:57 rx
 

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