Dec. 2nd: CF Lift-Off
Dec. 9th: 12 Wod’s of Christmas!
Dec 15th: CFRV Christmas Party!

Kevin Kress at CrossFit Roseville

Dynamic Group Warm-Up
Lacrosse Ball Foot Smash

Plate Clean & Jerk 45/35-lb
Burpee to Plate

Skill: Shoulder-2-Overhead Technique

Workout of the Day for Tuesday, November 28th, 2017:
For Time & Load:
800M Run
10 S2OH 50% 1RM*
600M Run
10 S2OH 60% 1RM
400M Run
10 S2OH 70% 1RM
200M Run
10 S2OH 80% 1RM

*May Be Taken From a Rack

“After Party”
4 Rounds (12 min cap):
12 Back-Hip Extension
4 Pegboard Ascent