Hey CFO! We’ve added new shirt color options to the  NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Strength: Push Press – 3 x 5 @ 75% WOD: 5 Rounds 6 Turkish getups 53/35 :30 handstand hold 20 sit-up Lifestyle...

Hey CFO! We’ve added new shirt color options to the  NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Strength: Back Squat – 3 x 5 @ 75% WOD: Complete as many reps as possible in 12 minutes of: 1 strict pull-up, 2...

Partner WOD 20 min amrap 20 OHS 95/65 30 toes to bar 40 deadlifts 185/125 50 wallballs 20/14 60 pushups

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Bench Press 5×3 @ 60-70% Bodybuilding WOD 10 min amrap 8 tempo pushups :03 down and up 10 barbell curls Post WOD 100 sit-ups

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Snatch or clean and jerk Work technique with light weight Then 3 singles @ 60-70% WOD 50/40 cal bike 100 alternating db snatches 50/35 50 burpee box jumps 24/20...

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Partner WOD 2 rounds 20 back squats 225/155 1000m row 30 push presses 155/105 1000m row 20 muscle ups Fitness: 185/125, 135/95, chest to bar pull-ups Lifestyle: 135/95...