8:00 start time... House NHCF

Warmup 500m Row Good Morning 4 Dive Bombers 1:00m Plank Skill

12 Min EMOM

Even - 40 Double Unders

Odd- 20 Air Squats + 5 pushups WOD 15 Min AMRAP

12 Hang Cleans 95/65

12 abmat situps

12 Box Jumps

300m Row

18.1 Throwdown

Tomorrow NIhgt at 8:00 Crossfit will release Opens WOD 18.1. Immediatley after the announcement we will be hosting a throw down between Marston Garceau, Eric Merrill, and Dave Bryant. Come tomorrow and bring snacks. BYOB... Cheer on your squad!!!!


TRAIN LIKE THERE IS NO FINISH LINE