November 29 - CrossFit Estero

Food: Chicken thighs and a basic reduction sauce - 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


Front Squat: 5@60%, 5@70%, MAX REPS @ 75%


Buyin: 1200m Run or Row, then:

2 rounds of:

40 Squats

30 Situps

20 Push ups

10 Burpees

Cash out: 50 Double-Unders

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"Daring ideas are like chessmen moved forward; they may be beaten, but they may start a winning game."

-Johann Wolfgang von Goethe