Tuesday, November 24, 2015

It is with much sadness that we say farewell to Mike!  He is relocating to Greenville, SC and we are definitely sad to see him go!!  Your CrossFit Beaufort family wishes you the best of luck!!
Arm/Leg Swings
2 rounds of:
250m Row
5 Left-arm KB Thrusters (light)
15 DB Straight-leg Deadlift
5 Right-arm KB Thrusters (light)

MOD
Tabata Deadlift
Multiply your reps by bar weight and post total weight lifted

WOD
Conditioning
6 RFT
250m Row
10 Left-arm OH Walking Lunge (KB or Dumbbell)
20 Ab-mat Situps
10 Right-arm OH Walking Lunge
Males  44-45# and females 25-26#
Rx+ = 53/35# or heavier

PMOD
Run 1 mile, scale to 800m

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