9 November 17

hinda sumo DL
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Attention! The CFSS Charity Beer Mile 2.0 goes down next Friday, 11/17 at 6pm here at the gym. Come to participate or simply spectate! For more details, click here

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CrossFit.com | Diapers and Dumbbells (Video)
 
Dan John | Bigger Better Deal
 
Curried Pork Frittata
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WOD

 

LI Strength:

2KB Thruster 4×6
KB RDL x8
 

LI Conditioning:

Alternating EMOM 12 minutes:
:30 Kettlebell Swings
:30 Calorie Row
 

LII Strength:

Overhead Squat x8
L-Hang x3-4 sets
 

LII Conditioning:

Alternating EMOM 12 minutes:
:30 Double Unders (max reps)
12 Wall Balls
 

LIII Conditioning:

Alternating EMOM 12 minutes:
40 Double Unders
15 Wall Balls
 
Rx: M – 20# | F – 14#
 

Category: WOD

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