11/29/2018 WOD

CrossFit Total Empowerment – CrossFit


Warm-up (No Measure)

CFTE Dynamics


Pendlay Row/ Deadlift/ Jumping Shrug (RDS for short)


Metcon (Time)

100 Reps

RDS 115/ 75

Every 10 Reps

Choose Each 1 At Least Once:

5 Strict HSPU/ 5 Pike

30 Sec Assault Bike

5 Strict Pullups

3 Thrusters

5 Burpees

“The successful warrior is the average man, with laser-like focus.”- Bruce Lee

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