Friday, November 6, 2015

Boot camp at 5:30pm, be sure to reserve!
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Bring a friend to WOD next Wed (November 11) for Veterans Day WOD Armistice! We are asking all members to bring one (or more) friends with you for a fun WOD in support of our Veterans! No CrossFit experience is needed.
https://ballstoncrossfit.com/november-11-bring-a-friend-to-wod-day-and-team-rwb-veterans-day-wod/
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Deadlift 5 x 5 (A)

3 Rounds of:
1:00 Overhead Walking Lunges Rx: 45/25 Fx: 25/15
1:00 Sit-ups
1:00 Wall Balls Rx: 20/14 Fx: 14/10
1:00 Rest
*Score is lowest round of each movement (then add 3 lowest rounds for 3 movements)