26 November 18

CFSS Total Nov. 18 2

Post-Thanksgiving CFSS Total Crew!

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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 8th, more details to follow!

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For His Family: Peter Burns and CrossFit (Video)
 
They Were Addicted to Opioids. Now They’re Running the New York Marathon.
 
Tarragon Chicken Salad
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WOD

 

LI Strength:

Seesaw Press 4×12-16 (total)
Banded Chin Up x6-8
Band Pull Apart x15
 

LI Conditioning:

EMOM 12 Minutes:
20 Kettlebell Swings
10 DB Floor Press
10 Heavy Kettlebell Swings
12 Ball Slams
 

LII Strength:

2KB Press 4×8 reps
Chin Up + Flexed Arm Hang
~3-5 chins +long hold on last rep
Band Pull Apart x15
 

LII Conditioning:

EMOM 12 Minutes:
30 Kettlebell Swings
20/15 Push Ups
10 Power Swings (heavy)
15 Ball Slams
 
Rx: M – 24kg/32kg/35# | F – 16kg/24kg/25#
 

Category: WOD

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