1872 Ackley Cir #10
Oakdale, CA 95361
(209) 345-4380

CrossFit @ 9am, Monster Mash @ 10am

November 29, 2014

It’s seems like forever since I’ve had a normal Saturday at CFO – and by normal, ed I mean working like a madman in a Monster Mash.  If you want to give the Mash a try, health be ready to roll at 10am.  Otherwise, train CrossFit at 9am.

I will announce the Karabel WOD for the Fran-niversary Sunday night.

Workout of the Day

9am

3 RFT

400m Run

21 Toes to Bar

12 Handstand Pushup

Sub 3 Wall limbs for HSPU

10am Monster Mash

@ 0:00

11.3 – AMRAP 5

Squat Clean and Jerks, 165/110

@15:00

3 RFT

400m Run

21 T2B

12 HSPU

@ 40:00

15-12-9

Bar Facing Burpee

Run 150m after each set

Rest 2 minutes

12-9-6

Bar Facing Burpee

Run 150m after each set

Rest 2 minutes

9-6-3

Bar Facing Burpee

Run 150m after each set

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