WOD – November 21, 2016

Congrats to Kyle and Jarett for taking 2nd place in the Disciples Hopper Classic this weekend!  They won 2 of the 4 events and were within 3 points of the top team.  Also, Sarah, Melissa, Christina, and Jessica did a great job as well.  Their teams came in 4th and 11th.  Way to represent SCCF ladies!  And a shout out to Terry and CrossFit Disciples for throwing a great competition!

Work Out of the Day

Front Squat 4-4-4-4-4


As many reps as possible in 9 minutes of:

3-3-3, 6-6-6, 9-9-9, 12-12-12…

burpee box jumps, 24/20″

chest to bar pullups

front squats, 115/75lb

Post loads and reps completed to beyond the whiteboard.


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