Dave
2 Sets:
5:00 Minute Bike 60-65rpm/50-55rpm
200ft Farmers Carry- HEAVY
20- L-Sit Flutter Kicks on Rings/ Floor
20- Banded Ring Muscle Ups
10- KB Single Leg RDL/per side
Rest 5:00 Minutes
2 Sets:
20- Banded Pull a-parts
20- Banded Good mornings
DB Shoulder-Overhead Complexes 45/30
3- Strict Press/per side
3- Push Press/ per side
3- Push Jerks/ per side
3:00 Minute: Row 1:55-2:00/2:10-2:15
Box Brief:
Saturday Nov 25, 2017- Beer Mile 11:00am-1:00pm
CrossFit Division 
My favourite kind of day. The unsexy stuff that makes everything else sexy!!
Got 10 weighted pull ups with about 12lb in the vest. Definitely a PR never done a weighted pull up before 😊
I was impressed with the weighted pull ups! 💪💪💪
Thanks Nate 😊
HARD WORKS ALWAYS PAYS OFF! #MyFianceIsStrongerTHanyou!