16 Nov /0 Comments/CrossFit WOD 11.17.14 Warm-up 3 R.N.F.T. 500 m Row 20 Empty Bar Back Squats Mobility Ankle Mobility Strength/Skill Back Squat 3×10 @ 70% METCON 15-12-9: Toes to Bar Burpees to a Plate 45/35# 300 Meter Row after Each Round