November 2014 – Page 3 – CrossFit O'Fallon

Open: Mon - Sat

(636) 544-1542

Nov 3, 2014 by Mendy Finley 651

11-4

Strength: Clean and jerk Start with 60% of 1rm increase by 3-5% until you reach your heaviest good lift for the day WOD: 1000 m row 50 kb swings 53/35 30 box jumps 24/20

Nov 2, 2014 by Mendy Finley 603

Strength: Back squat 8@60% 8@65% 8@70% 8@75% WOD: 3 min AMRAP 5 pullups 5 hr pushups 6 min AMRAP 30 mountain climbers 10 burpees 3 min AMRAP 5 pullups 5 hr pushups *competitors do chest to bar pull-ups*

Address

64 N Central Dr, O'Fallon, MO 63366

Phone

(636) 544-1542

Open hours

Mon - Sat

11-4

11-3