CrossFit 2015-12-11

by Tim Noakes Human Kinetics, 2012 $24.95; 430 pages ISBN 9780450424974 I received this book for free from LibraryThing's Early Reviewers Program. In the early 2000s, I was talking with a park ranger at the Grand Canyon. He told me he never really had to help anyone

Almond joy 5 rounds * 1 rope climb * 12 toes to bar * 1 rope climb * 12 dumbbell squat cleans

3 rounds * 20 band pull aparts [blue] * 15 banded tricep pulldown [blue] * 10 single arm dumbbell rows [30-35-40-45-50#] Front rack lunge 75->155# Toblerone * 5 minutes assault bike for max Calories * Rest 5 minutes * 3 minutes assault bike for max Calories * Rest 3 minutes * 1 minute assault bike for