Friction Crossfit Norton Shores WOD – November 7th

Strength – Snatch 1RM  Clean and Jerk 1RM

WOD – AMRAPx15  25 Pull up  50 Cal Row  100 OHS @45/35# 50 Box Jump @24/20” 25 Pull up  *scale to jump pull up                                *Rowing to Sumo DL High Pull @45/35#

Assistance – 20/leg Box Hip Thruster