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Monday, 11-2-2015

1
Nov

Monday, 11-2-2015

You guys were awesome on Saturday…

Costume winners by Coach Foust: we’ve got a Garik, a White, and a Wolf. I’ll hook y’all up soon and thanks everyone for playing!


 
 
Workout of the Day – 3 parts today
Front Squat  3-2-1-1-1
 
*Perform your 1×3 at 80%, your 1×2 at 90%, then 1-1-1 as heavy as possible.
*This is a HEAVY week followed by a de-load week next week.
 
 
then….
 
 
 
yup, everyone knew this was coming so you don’t need to read any further….
 
 
 
We fell just short of the October Burpee Challenge Goal so we are going to plow through the 20k mark today as a team!!
 
 
For Time:
150 Burpees
 *Last performed on http://alpinecrossfit.com/monday-5-4-2015/   we do this one 2-3 times per year and it is an EXCELLENT benchmark for your conditioning.
 
 
then, as a cash-out and to contribute to our NOVEMBER CHALLENGE,
 
For Total Reps (all 8 rounds combined):
Tabata Double Unders
 
Post your scores to the Whiteboard.

 
 
 
 
 

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