11 November 17

October '17 PR Board

October PR’s are in the record books! Set goals, smash them, rejoice, repeat. What are you going to improve upon and accomplish in November? Reflect, write it down, and get after it!

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CrossFit.com | Healing The Spirit (Video)
 
Screen Time Before Bed Is Stealing Hours Of Sleep From Our Children
 
You Won’t Regret This Slow-Cooked Barbacoa Recipe
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WOD

 

LI Strength:

Dumbbell Floor Press x8
Pull Up Practice
 

LI Conditioning:

AMRAP 14 minutes:
8 Ball Slams
8 Jumping Pull Ups
6 Burpees
6 Alternating Sandbag Shoulders
Bear Crawl, 2 Lengths*
 
Notes: complete bear crawls at your discretion before starting next round
 

LII Strength:

Dumbbell Floor Press x8
2KB Rack Lunge x6/leg
 

LII Conditioning:

AMRAP 14 minutes:
12/10 Push Ups
9 Pull Ups
6 Sandbag Cleans
6 Sandbag Front Squats
Bear Crawl, 2 Lengths*
 
Notes: complete bear crawls at your discretion before starting next round
 
Rx: M – 60# | F – 40#
 

Category: WOD

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