WOD FOR NOVEMBER 6, 2018

HOLIDAY SEASON IS HERE!

This year is CrossFit 516’s 9th annual Holiday party.

Date: December 8th

Time: 7pm-12:00am

Address: Altheirense cultural center, 290 Willis Ave, Mineola

Cost: $50.00 per person

We would love to have as many people as possible, Family and friends are all welcome. We hope to see everyone there!

Now for todays workout…AS WELL AS OVERFLOW!…yes, its back!

A)

3 Rounds for max reps:

2 minutes max box jump overs (24/20)

2 minutes rest

2 minutes max sit ups

2 minutes rest

2 minutes max calories on assault bike

2 minutes rest

OVERFLOW: To be done after class (on the side)

Every 6 minutes, for 24 minutes (4 sets) of:

400m run

10 Alternating One-Arm DB Snatch (70/50 lbs)

20/15 Ring Dips

400m run