Nano

Skill– GHD work/ Double under practice. Accumulate a total of 30 Back extensions and 30 GHD sit ups. Practice your doubles unders during the down time.

WOD-

12 min AMRAP
6 DL (BW)
9 barfacing burpees
12 weighted russian twists (total) 25/15

We’re now taking sign ups for our womens only competition on December 8. To sign up email neal@crossfitbeaumont.com with your name and whether you want to do standard or scaled division. Standard women will be doing 20” box jumps, back squats at 95#, KB Swings at 45# and wall ball at 14#. Scaled women will be doing 16″ box jumps, back squats at 65#, KB Swings at 25#, and Wall Ball at 10#. There will be 3 workouts and one floater workout. There will be 25 spots in each division. The spots will first be open to the members of CrossFit Beaumont, CrossFit Mid County, CrossFit Bridge City, and CrossFit Lumberton. Any remaining spots we have will be open to anyone.

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