Friday Workout of the Day

Weighted Pull Ups
(sub negatives OR alternate COVP static hole with active shoulder static hang @20 seconds each)

6-9-12-9-6 reps for time of:
Burpees over the bar
Front squats 185/135
Chest-to-bar pull-ups

Let’s Go Bulls!

CFNF will be closed tomorrow for the Festivus Games. Come on out to CrossFit Etowah in Woodstock to show your support!

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