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Thursday, December 1st, 2016

30
Nov

Thursday, December 1st, 2016

CrossFit WOD:

Strength:
Deadlift
5 x 3 @ 85%

Conditioning:
3 Rounds for Time:
500m Row Sprint
Rest 3 Minutes

* Subtract rest breaks to find your total work time

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Basics WOD:

Buy In NFT:  
4 Rounds of “Cindy” (5 Pull-Ups, 10 Push-Ups, 15 Squats)
Slow, Controlled, Perfect Form.  
Pull-Ups are trainer assisted. 

Strength:
Front Squat
3-3-3-3-3
Work to a 3RM for the day.

Conditioning:
“Short Jackie”
500m Row
25 Thrusters  33/45
30 Jumping Pull-Ups
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Brendan and I are off to NYC for some quality time with my family and my city!  We’ll see you guys on Tuesday, December 13th.

While we’re gone, Rob and Adam will be in charge.  If you need anything gym related, please feel free to reach out to either of them!
Adam@CrossFitLasVegas.com
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Daily Link:
Common Rowing Errors and Corrections
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