Endurance:  Dynamic Drills – 1 mile run

Filthy Fourty….eight! 
Guess who’s forty, just you wait!!

• 48 Wall Balls
• 48 Box Jumps
• 48 Push Press
• 48 KB Swings
• 48 Deadlifts
• 48 Sit ups
• 48 Pull Ups
• 48 Push Ups

Thank you all for celebrating with me:) 

Happy Thanksgiving! 

Thanks to all Crossfit Griffin Members and their families! 

Enjoy a warm and peaceful Thanksgiving!

Kettle Bell Strength & Conditioning

Endurance:  Dynamic Drills/ Synovial Fluid Warm Up

Warm Up Kettle Bell:  30 – 3 level swings

WOD:  20 sec EDT x 10 sets of each rep; complete reps with remaining seconds as rest.

• Hindu Pushups 3
• Goblet Squats 6
• Romanian Deadlift 6
• Thrusters 5
• Burpee SDLHP 3

Core & Durability:

• 40 KB Situps