Finally Friday!

November 17, 2017

And you thought Friday would never come! Just a reminder, we are having our CFD "Friendsgiving" party THIS SATURDAY night at 7pm at Lippy's! There is a list at the gym of what everyone is bringing. We will post the list in the Facebook event page as well: https://www.facebook.com/events/1933385530254216/

 

Hope to see many of you there! Giving thanks for friends, food, and our amazing CFD family!

 

Now, here is your Friday chipper...

 

Friday Nov. 17, 2017

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/6:30pm)

 

For time:

1000m Row

50 Thrusters 55/75 (*NO DROPPING THE BARS)

30 T2B

10 Wall Walks

30 K2E

50 Overhead Lunges 55/75 (AGAIN, NO DROPPING!!)

1000m weighted run (you choose your object – MB, KB, sandbag, human, dog, etc)… 😉

 

Score = Total time (also record object use for weighted run)

 

Then, if there’s time and you have anything left in the tank, perform a 12 minute EMOM alternating between 3 different GOATs (4 sets of each). For example, if your GOATs are HSPU, strict pull-ups, and overhead squats, you might do something like:

4 Rounds, EMOM of:

5 HSPU

5 Strict Pull-ups

10 Overhead squats

 

 

 

 

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