ANNOUNCEMENTS
Like CFSD on Facebook! Hey CFSD members, if you have facebook and haven’t “liked” our page yet, GET ON IT. Our Facebook page is yet another way for us to stay in touch with you on a regular basis so we’re all on the same page, plus there’s pics and videos of our Tribe there.
We also have a CFSD Members Only Group that anyone that is a member at CFSD can join. If you are not in the group, let me know: aush@crossfitsandiego.com
McFlurry Memorial WOD - December 1st, get ready for the annual CFSD Toy Drive to benefit underprivileged kids.
Go-Ruck Challenge - Visit www.goruckchallenge.com for more info. CFSD members if you’d like to participate enter the code “CFSanDiego” to receive a $20 discount to registration!
TODAY’S WODS
Level I
Skill: GHD Sit-Up
Spend 20 mins on Clean
For Time
100 Burpees
Level II
8×3 High Bar Back Squat @ 50% Rest 60 secs between sets
5 Rounds
10 Deadlift 225/135
20 Box jumps (24/20″)
30 Squats
Finish:
Run 400m forwards
Run 400m backwards
Level III
EMOM 2 Clean and Jerk increase the weight each minute for 10 minutes
3 Rounds
Row 500
25 DB Push Press 35/25
25 Box Jumps 24/20
GYMNASTY
Skill: Muscle Ups
3x Ring Strength
Finish 2×8 Wrist Push-Up Series
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