Last day to order swag is tomorrow.  I have heard rumblings from spouses saying they would love their husbands/wives to order them stuff for Christmas….  HINT HINT HINT…
https://cfswag16.itemorder.com/
The deadline for ordering any swag is Midnight, November 20th!!!! So get ordering!

 

back in the day, Crossfitters were allowed to squat with a ball behind them. Those days are long gone, unless someone needs it to learn depth.  Also, anyone notice how Eva does not extend her hips on the squats?

Push Press 5 x 12 work up in weight

“Nasty Girls”

3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135/95#)

 

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