NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Bench press 1rm WOD 4 rounds 100’ single arm overhead db or kb carry (each arm) 100’ single arm front rack db or kb carry (each arm) 20 lunges Athlete chooses the weight...

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ Athletes Choice: Snatch or C&J 60%x2, 65%x2, 70%x1, 75%x1, 80%x1, 85% x1, 90%x1, 1RM WOD 4 rounds 12/10 cal bike row or ski 9 deadlifts 6 hang power cleans 3 push...

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/ 22 minute partner AMRAP 400m run/row 40 Kb swings 53/35 30 Box jumps 24/20 40 Air squats 30 No push-up burpees Run together, all other movements, one person works at a...

NEW CFO GEAR! Here’s the link to order: https://crossfitofallonmo.com/shop/   Bench Press 5×2 @ 90-95% *All working sets should be at % prescribed WOD EMOM 10 8-10 barbell curls 8-10 narrow grip pushups, with hands on your barbell...

Athletes Choice: Snatch or C&J 60%x3, 65%x3, 70%x2, 75%x2, 80%x3 WOD 50/40 cal bike 50/40 cal row 800m run (4×200)

Partner WOD 60 pull-ups 40 HSPUs 60 box jumps w/ air squat at the top 40 push jerks 135/95 200 plate hops 20 minute time cap, if you finish start the chipper over!