Strength
Back Squat
3×8 @65%
Conditioning
35/25 Cal Bike
35 Toes to Bar
150 Double Unders (250 singles)
Cap: 12 min
We will host a fundraiser WOD Saturday, November 16 at 10am
This workout is free and open to everyone.
Come out and show your support for this dear family in the wake of this tragedy.
We will be accepting donations and there will be raffles with 100% of the proceeds going to the family.
Learn more about this event on our FaceBook page at facebook.com/compoundcrossfit
20.3
21 deadlifts, 225 lb./155
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb./205
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.