November 5, 2017 CrossFit Cove Blog STRENGTH WOD Front Rack Lunges x 12 (6 per leg) 30 Second weighted Plank 4 Rnds (build in load each round) WOD 21-15-9 Hanging Squat Cleans Bar Facing Burpees Fitness: 96/65 Performance: 135/95 Open: 135/95 ]]>