Nov
15
2016

Crossfit Syosset/ Tuesday, November 15th

Tonight is the Grand Opening party of My Buddy John Onrush’s Golf Academy.  He invited all of us to the party, it’s from 6-10pm.  A shit load of food and booze, he’s giving away prizes also if anyone is interested.   let me know if you would like to go and check it out.  Especially those of you into golf, his facility for golf is great.
unnamedSkill:
Stiff Leg Deadlift
3 x 15
For Those Flexible Ones Stand on a 45 lb Plate when you do them

Skill:
Squat Clean
Find 1 Rep Max
Take 1 min Rest between singles until you reach your old max then start taking 2 min rest
use 3 singles to find you max, not 10

Workout:
21-15-9
Cal Bike
Burpee
Toes To Bar/ Knees to Elbows/ GHD Sit ups/ or Ab Mat (Ab Mat Rep Scheme 42-30-18)

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