20 m bear crawl (10 m down, 10 m back)
3 deadlifts 315#/225#
10 lateral burpees over the bar
5RFT
Holiday Party tonight at 7:00 pm!! And by tradition our annual CF inspired Holiday Poem by our very own Shaina Sine. . .
On the first day of Crossfit, my trainer gave to me A painful ache in both of my knees On the second day of Crossfit, my trainer gave to me Two tears on my hands and a painful ache in both of my knees On the third day of CrossFit, my trainer gave to me Three rope burns, two tears on my hands and a painful ache in both of my knees On the fourth day of CrossFit, my trainer gave to me Four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the fifth day of CrossFit, my trainer gave to me Five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the sixth day of CrossFit, my trainer gave to me Six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees
On the seventh day of CrossFit, my trainer gave to me Seven minute miles, six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the eighth day of CrossFit, my trainer gave to me Eight double unders, seven minute miles, six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the ninth day of CrossFit, my trainer gave to me Nine clapping push-ups, eight double unders, seven minute miles, six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the tenth day of CrossFit, my trainer gave to me A 10 pound PR, nine clapping push-ups, eight double unders, seven minute miles, six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the eleventh day of CrossFit, my trainer gave to me
Eleven paleo recipes, a 10 pound PR, nine clapping push-ups, eight double unders, seven minute miles, six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees On the twelfth day of CrossFit, my trainer gave to me Twelve pounds of weight loss, eleven paleo recipes, a 10 pound PR, nine clapping push-ups, eight double unders, seven minute miles, six abs a’forming, five ring dips, four banded pull-ups, three rope burns, two tears on my hands and a painful ache in both of my knees.
