November 2017

Partner WOD

15 Hanging Power Clean
15 Burpee Box Jump Overs (must face the box)
10 Rounds
Each partner completes 5 rounds.
One person works while one person rests.
Fitness: 95/65 (step overs)
Performance: 135/95
Open: 155/105
Simple, but challenging. Each round will take 2-3 minutes.
Partners make workouts more enjoyable.

SATURDAY, JANUARY 27TH AT CROSSFIT FEDERAL HILL Teams of THREE. Mix gender teams are back this year, every team must have at least 1 male and 1 female.  SIGN UP LINK GOES LIVE ON THURSDAY (11/20) AT 9 AM! – BATTLE OF BALTIMORE SIGN UP LINK SCALED AND RX DIVISIONS Each participant gets a T-shirt Cost: $240 per team ($80 per person) There will be 3 Team WOD’s and 3 Floater (short individual) The three team WOD’s and two of the floater WOD’s will be announced a week before the competition. The last floater WOD will not be announced until WOD#1 and WOD #2 are complete, the day of the...