Deadlifts
Workout of the Day
Strength
Back Squat 5 x 2 at 90%
Safety first: use a spotter!
Rest 2 minutes after each set
Conditioning
“Karen”
Complete the following for time:
150 Wall-balls (20 / 14)
*12 minute cap*
or
CrossFit Games Open Workout 12.4
AMRAP in 12 minutes of:
150 Wall-Balls (20 / 14)
90 Double-unders
30 Muscle-ups
Forget What You’ve Heard: 4 Reasons Why Full Squats Save Your Knees
ANNOUNCEMENTS:
-SIGN UP FOR THE EMPOWER RUN/WALK ON NOVEMBER 8TH AND THEN PUT YOUR NAME ON THE WHITE BOARD IN THE GYM! Promo code made specifically for CrossFit Forte: FIT_FORTE5 – enter it when you register online at “Checkout.”
–STACHE BASH WORKOUT ON NOVEMBER 22. Team of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!