Skill- Turkish Get up, find a heavy single then get that weight 7 times per arm
“Flight Simulator” variation
UNBROKEN double unders, (each set must be done as a unbroken effort)
8 sit-ups between each round.
*20 min cutoff
Scaling options- DU’s can be broken up as needed per round, cut the amount of DUs down, 3x singles, etc
The Women’s Only Competition is this Saturday at CrossFit Beaumont. If you would like to volunteer or help judge please send an email to firstname.lastname@example.org They have a few spots left in the standard division and lots of spaces open in the scaled division. We want as many of you to sign up as possible! Standard division can expect 95#back squats, 14# wall ball, 45# KB Swings, and 20” box jumps. Scaled can expect 65# back squats, 10# wall ball, 25# KB Swings, and 16” box jumps. Even if you don’t think you can win we still want you to compete; you may just surprise yourself and it will make you a better athlete!
Don’t forget next Saturday, December the 15th at noon we will be hosting a workout to help raise money for Michael Pedraza. All money raised will go to the Pedraza family to help with medical expenses. This workout is open to anyone regardless of your experience with CrossFit so tell all your friends! There will be a $20 donation requried to workout.