11.8.19 FriYAY

November 8, 2019

 Don't forget Week 5 of FRIDAY NIGHT LIGHTS goes down at 7pm 

 

CrossFit Class Times (This Friday only) 

4pm 

5pm

6pm 

 

FNL Matchup: 7pm! 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

SB: Pecs/Infras FR Lats x2m 

 

2 rounds: 

5 Ring Rows + 5 BW Transitions + 5 Bar or Ring Kips

Row 10 Cals

MB Thruster x10 

 

WOD: Open Workout 20.5

For time, partitioned any way: 40 muscle-ups 

80-cal. row 

120 wall-ball shots 

 

20/14 to 9/10ft targets

 

Time cap: 20 minutes

 

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