Speed development and running technique workshop Saturday November 18th at 10am. Here’s the registration link:
https://www.promotedevents.net/client_frontend_modules/fnn3/event_registration.cfm?qsi=J910&eventid=278
Rogue liftoff at Pyro, December 2nd and 3rd. here’s the registration link:
https://games.crossfit.com/liftoff
Strength
Push press
5-5-5-5-5
Split jerk
1-1-1-1-1
Note: Aim for all 5 split jerks above your 5 rep max push press
METCON
5 rounds for time:
35 double unders
20 goblet squats 53/35
10 hang kettlebell snatch 53/35
5 wall climbs
