December 5 - CrossFit Estero

Food: Pan fried pork chop bone in.  A mustard sauce bath.

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


Deadlift: 5@70%, 5@80%, MAX REPS @ 85%


10 Minute AMRAP:

30 Double Unders

15 Power Snatches 75/55lbs

Finisher: 10 minutes of tire flips or tire races

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"Those who strive for the highest place will rise the highest."

-Latin Proverb