November 30

MAKE SURE YOU CHECK OUT THE POST FOR DECEMBER 1! Lots of news, such as seminars, updates, and a new challenge! This is a great time to be a CrossFit CLE athlete; I'm confident you all will be smiling BIG-TIME!

Last day of November... December is here and then -- 2010! This year has practically come and gone. Let's get some on Monday's workout. 3-2-1-GO!

WOD
AMRAP for 20 minutes of:

1 round consists of:
1 Push Press
1 Strict Pull-up
3 Push Presses
3 Strict Pull-ups
5 Push Presses
5 Strict Pull-ups

Post total number of rounds on whiteboard.

* Push Press = approx. 60% of 1RM
** Strict Pull-ups = Dead Hang Pull-ups (No kipping)