The CrossFit Open is coming! Starting Oct 10th, the first Open WOD is announced and first WOD at TCF will be on Oct 11th at 6pm! We will run the Open WODs every Friday at 6 pm and Sunday at 10am until the end. Register on line at https://games.crossfit.com/open
Weighted Strict Pull Up- Build to 1RM
THEN- 4 Rounds:
15 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Slam Ball Run
