Warmup: double unders (new pr! 86)
Dynamic and foam roll
Workout: 5 rounds for time
9 reps rack thrusters- with the bar racked perform a full back squat. On the drive up finish it with full press lockout using your momentum.
20 yard bear crawl
7 50lb ball slams
Shoulders are a bit tired after that one!
Last day to order CFC sweatshirts, T's or winter hats. $10 from each sale of shirts ($5 hats)will go to the CrossFit LBC fund for our friends mike and Molly who were devastate in hurricane Sandy.
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