WOD – Friday, September 8th 2017 – Conditioning


Box Crawl 2.0 is an epic road trip stopping at CrossFit Boxes on the East and West Coast over the course of 7 weeks. We’d like to come hang out with your box for the day and bring some awesome stuff.
The goal is to give your  athletes the opportunity to try-on AND workout in Reebok’s Nano 7 Weave. While working out, our team will be capturing awesome photos throughout your box including class photos, box logos, and other memorable moments from the WOD which athletes can share with their friends. They’ll also have the opportunity to walk away with some cool premiums!



EMOM x 9
1 = :30 row
2 = 7 pushups + 7 ring rows
3 = 5 db high pulls + 5 db snatch

4 Sets
Build to a 3rm weighted pullup
8 Double DB Bench (2121)

DB snatches (50/35) (alternating arms)