30 Nov /0 Comments/WOD Workout of the Day – November 30 2013 LIFT: Bench 5 x 3 WOD: 4 RFT Row 250m 10 Box Jumps @ 24/20″ 1 Rope Climb Bench press, Box Jumps, CrossFit, CrossFit Opus, CrossFit Opus Hamilton Ontario, Metabolic Conditioning, Powerlifting, Rope climbs, Rowing
