WOD

Announcements

Holiday Nutrition Talk, Thursday 11/21 7:30 pm after Booty!

CrossFit 1Force – Crossfit

Sumo Deadlift (4)

A. Sumo Deadlift 6,6,4,4 reps @ 70-80% (not tng and reset) *overhand grip

B. Seated DB Lateral Raises 3 x 8-12 reps (go to shoulder height)

Metcon (AMRAP – Rounds and Reps)

Partner Workout

16 mins of the following:

5/3 Strict Pullups

8 DL (185/125 lb)

10/8 Cals on AB

*Alternate full rds

+

Finisher Work:

Muscle up Skill work for 10-15 mins

(Ring or Bar)