“Most new trainers agonize over the perfect workout, over-train virtually everyone and are the crazy purist idiots who embarrass themselves at restaurants trying to impress everyone with how clean they eat.”

-Dan John

Monday

1. 3 RNFT:
  250m row
  20 double unders + 10 single leg singles on R and L
  10 banded good morning
  5 burpee pull up
2. deadlift 5-4-3-2-1-1-1-1
2a. 4@85-90%
3. 4x2 seated box jump (high)
4. “14.1”
  10’ amrap:
      30 double under
      15 power snatch @ 75/55

30 double unders = 45 singles + 3 TnG tuck jump
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1. Ballast Crossfit Holiday Special! $250 for 3 months of unlimited Crossfit and 6 private sessions. That is about 83 dollars a month, a great deal! Spread the word.

2. 12DEC2015 - Cookies and Cleans…bring your favorite “cleaning” shoes and your best decorated Holiday Cookie!


http://ballastcrossfit.tumblr.com/post/134124151690/interested-in-doing-something-different-for-your