December 1 - CrossFit Estero

Food: Chiptole at home...Want really juicy tender chopped chicken? The secret is chicken thighs! - Recipe Link

1. Follow this link to sign up for classes: CLICK HERE

Elite members WOD:

Body Temp Warmup:

250m Row -250m Run - 150 Jump Rope skips

Dynamic Range of Motion:

Coach's Choice


Deadliuft: 5@65%, 5@75%, MAX REPS @ 80%


For TIme:

5 Rope climbs

15 Burpee Box jumps 30/26

25 Power Cleans 115/75

35 Hand release push-ups

45 wall ball tosses 20/16

55 V-ups

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"There are plenty of difficult obstacles in your path. Don't allow yourself to become one of them."

-Ralph Marston