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Friday 11/30/2012

Announcements:

  • 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)
    info@crossfitlive.com

Strength: Back Squat 5×3 (50% > 80% of 1RM)
Skill: Practice weakness/Technique

WOD: 1 round for time

15x Hang Power Snatches (m:95#/f:65#)
400m run
15x Pull-ups
10x Power Snatches
200m run
10x Chest 2 Bar
5x Snatches
100m run
5x Bar ups
100m run
5x Snatches
10x Chest 2 Bar
200m run
10x Power Snatches
15x Pull-ups
400m run
15x Hang Power Snatches

Permanent link to this article: http://crossfitlive.com/2012/11/29/friday-11302012/