Friday 19 November WOD

FOR TIME:

21-15-9

Kettlebell thrusters @ 2x 35/18lbs
Medball situps @ 20/15lbs
Pullups

Post your time to the comments.

The medball situps will have the ball touch the ground behind your head and between your feet for full range of motion. These can be done pretty fast. Make sure you get the full squat on the thrusters!!
Last time we did this was June 11th if you want to check your records.

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Melissa and walking lunges

CrossFit

17 November whiteboard

18 November whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Rest Day

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WOD for Sam, Rey, and Andy:

FOR TIME:
In a team of 12, run from Port Richey, FL to Daytona, FL.

http://www.ragnarrelay.com/race/florida

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