30
Oct
WOD – Mon, Oct 31
Commonwealth CrossFit, CrossFit Accolade – WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
20 Weighted Step-ups
20 Weighted Sit-ups
400m Weighted Run
(Pumpkin is the load)
– If you don’t have a pumpkin, use a medball
– Box height relative to athlete