Monday “Mil’s Bday WOD” 11/26/2012


  • Holiday Party – Saturday, December 22
    Members CFL’s Holiday Party on Saturday, December 22 at 12 noon. Bring your favorite dish/drinks and a $5-$10 gift for White Elephant. Preferably a coed gift funny or serious.
  • CrossFit Kids LIVE!
    Reminder – CrossFit Kids LIVE this Saturday. FREE SATURDAY sessions ends left December 29:
    -Preschool (3-5 years old): 9:30am (20-min session)
    -Kids (6-10 years old): 10:00am (30-min session)
    For additional info, call or email us. Let’s have our kids discover the fun of fitness!
    213.293.9348 (XFIT)

Strength: Deadlift 5×3 (50% > 80% of 1RM)
Skill: Snatch Hi-Pull 3×3, heavy

Mil’s Bday WOD: 3 rounds for time of

11x Burpee Wall Ball Cleans (m:20#/f:15#)
25x Med Ball Sit-ups
42x Double-unders
200m Weighted run (with Med ball)

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