11/30 Friday
Warm-Up 1000m Row MFR – MB/Foam Roll Fitness/XFitSport A1. standing press; build to a max, rest as needed A2. Weighted pronated Pull-up; build to a max, rest as needed + 10 rounds for time: 10 Pull-ups 10 box jumps…
4/6 Friday
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep *3 attempts at each lift