WOD 181030

 In Crossfit, Education, Health, Kettlebells, Lifestyle, Nutrition, Sport, Strength, W.O.D.

DON’T FORGET YOUR HALLOWEEN COSTUMES ON WEDNESDAY! Pictures will be posted throughout the day on GCF Instagram…most likes by the next morning wins! 


Min 1 – 8 DB Step-ups & 8 DB Renegade Rows (DBs by feel, 20″ box)

Min 2 – 45sec Plank Hold


2x750m Row Sprint 

(*Next week we retest the 2k)

“A man can succeed at almost anything for which he has unlimited enthusiasm.” – Charles Schwab

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