3 Nov /0 Comments/CrossFit WOD 11.4.14 Warm-up 5 Rds 250m Row/Run 12 Sit ups Mobility Shoulder Strength/Skill 1 RM Bench METCON 5 RFT 200m Run 2 Rope Climbs 20 KB Snatches 53/35 (10 E/A)