October 27 - CrossFit Estero

Food: Sliced heirloom tomatoes with some basil and drops of balsamic vinegar reduction

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

Strength/Skill:

Deadlift - 3 heavy sets of 3

Conditioning:

2 Total rounds, both circuits:

AMRAP in 3 minutes of:

7 KB Thrusters 70/53

7 box jumps

rest 1 min

AMRAP in 3 minutes of:

7 Power clean 155/115

7 lateral burpees over bar

rest 1 min

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"Success comes from knowing that you did your best to become the best that you are capable of becoming."

-John Wooden