CrossFit Winston Salem – - -CW

REST DAY for some, others worked out at Ribfest: 5 min as many rounds of: 15 ball slams 15 push ups 15 swings or 1 min each station of: battle of the ropes push press burpees wallball ballslam

Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups out of town…..  20 min as many rounds of: hold the  push-up position in a plank for 3 sets of 30 seconds, 12 dips, 21 situps.

From Thursday evening (5pm until…) thru Fri and Sat (11-night) all WODs will be held at the Rib Festival (jumping with excitement at the Vanilla Ice concert does not count as a workout) No set times for WODs, just come!