Announcements:
- Preorder window is open for Hoodies/Shorts/Capris/Wraps! CLICK HERE
- CrossFit 858 Holiday Part/Build a Bike Charity Event: Saturday December 17th 5pm! CLICK HERE
- Gym update from Mark, CLICK HERE
- BLACK FRIDAY GIFT CARDS go on sale this Friday at 5am! CLICK HERE
SWOD Modified Conjugate Week 7 Day 1 (28 min max)
A.) 18 min to find a heavy 5 rep Front Squat
B1.) Close Grip Bench 3×10 (10min to complete B1+B2)
B2.) Single arm Overhead Tricep Extensions w/DB 3×20
WOD
25 Wallballs (20/14 to 10’/9’)
Rest 60 sec
8 Alternating Jumping Lunges
200m Run
Rest 60 sec
4 Rounds for time