Friction Crossfit Norton Shores WOD – Friday November 18th

Skill – Rope Climb 5 sets      Strict T2B 5×5

Strength – Split Jerk 10×1 use a rack

WOD – AMRAPx15 30 Squats 30’ OH Walking Lunge @45/25#        30 T2B 30’ OH Walking Lunge

Assistance – 1×20 KB Strict Press