Wednesday, November 5, 2014

Saturday, November 15th from 8:30-12:30, we'll be having another Run Clinic. Anyone that would like to improve their running should attend. This clinic includes video analysis of your before and after run form. There are 10 slots available so email or facebook us if you are committed to attending. This clinic is free to CrossFit Beaufort members and $60 for non-members


Arm/Leg Swings
2 x 10 of:
10 Shoulder Dislocates
10 Wall Squats
10 DB Thrusters (light)

MOD (20:00 cap)
Back Squats
3-3-3-3-3 Across, use weight from last week

WOD
Conditioning
5 RFT
10 Deadlifts 185/123#
250m Row
10 Ring Dips (scale to 15 Box Dips)
Rx+ = 225/153# OR heavier, 500m Row

Extra Work
50 Wallballs in as a few sets as possible, Unbroken if possible (use a light ball)

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