I want to thank everyone for being so patient with me and my F'd up schedule. I am 1/3 the way finished and we will get back to normal with some exciting changes coming for the new year. Thanks again for being patient.
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Last nights Crossfit Total went well. Most of us stayed about the same with our totals and a couple set new PR's. I think we are right were we need to be as far as programming goes. Awesome job, pictures coming soon!
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For today.....
Warm up:
Row 400
15-12-9 of
Walking Lunges - overhead with PVC (30 steps total)
Pullups
Run 400
Skill/Strength:
Kipping - practice opening the hip/legs straight on the kip/pull against the bar to create elevation
WOD: For time
21-18-15-12-9-6-3 of
Front squat - 135/95 (must rack the bar from the floor)
Pull ups
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