Senorita Fox

Senorita Fox

Reminders/Updates:

***This Saturday CF HONOR is running a benefit workout for Candace Nickischer.  The workout starts at 9am and is for both beginners and more advanced Crossfitters.  This workout is for an awesome cause, please check out the flyer in the gym when you get a moment and if you are available try and make it out.

Strength:

Push Press

Conditioning:

12 Toes to Bar

6 Deadlifts 315/225

11 Toes to Bar

5 Deadlifts 315/225

10 Toes to Bar

4 Deadlifts 315/225

9 Toes to Bar

3 Deadlifts 315/225

8 Toes to Bar

2 Deadlifts  315/225

7 Toes to Bar

1 Deadlift 315/225

* This DL should be heavier (roughly 65-70% of your 1 rep max).

Core:

20 turkish get-ups (10 each arm)

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