CrossFit SFA WOD – November 22, 2013


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PRE-LIFT ACTIVITY
20 meter High Knee Run x2
20 meter Butt Kicks x2
20 meter Side Shuffle x2
20 Bear Crawl x2

FOAM ROLLER – Quads: x15 each
FOAM ROLLER – Hamstrings: x15 each
FOAM ROLLER – Lats: x15 each
FOAM ROLLER: Upper-to-Lower Back: x15 each

SKILL WORK
Snatch Pulls (20 Minutes)

WORKOUT OF THE DAY
For Time

15 Clean and Jerks (RX 135# / 95#)

15 Front Squats (RX 135# / 95#)

POST YOUR TIME!

TODAY’S QUOTE

Persistence is to the character of man as carbon is to steel.
-Napoleon Hill

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