November 20, 2015

Announcements

• Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about!  New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime.  Click here to sign yourself in!  And remember we have free unlimited off street parking!

Strength

• Overhead Squat (or Front Squat), work up to a heavy 5 with tempo 13x1; compare to 10/28
• L-sit/GHD practice between sets

WOD

2 Rounds of:

• 1 minute ME Bike for cal, 1 Minute rest
• 1 minute ME Hollow rocks, 1 Minute rest
• 1 minute AMRAP, then 1 Minute Rest
  • 5 OHS 115#/75#
  • 5 Burpee over bar
• 1 minute AMRAP, then 1 Minute Rest
  • 5 Burpee over bar
  • 5 OHS 115#/75#