July 28 - CrossFit Estero

Food: All natural antibotic free range chicken topped with kerry gold burre blanc sauce and diced bacon bits

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 - build to 75% and perform 5 sets of 5. Rest 2-3 minutes between sets


Choose a skill


10-9-8-7-6-5-4-3-2-1 reps of:

Squat Clean


Push press/Jerk

*Pick a weight and use for both movements

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- T.S. Eliot

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