CrossFit – Mon, Dec 2
Hoodie & Crewneck Preorder now through 12/2
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Try on the samples to check your size.
$70 + tax – form on Bulletin & emailThe Giving Tree -Please have gifts turned in UNWRAPPED with the gift tag TAPED on the gift by 12/9. Community gift wrapping party on Thursday 12/12 – light refreshments will be served.In House Comp followed by Annual Xmas Party
12/15 comp 8am-11:30am, party 11:30am-?
Warm-up
EMOM
4 minutes
1 clean pull
1 power clean
1 squat clean
1 push jerk
1 split jerk
focus on form & technique
Clean and Jerk (5@40%, 5@50%, 5@60%)
Deload week – stick to your percentages
Metcon (Time)
4 Rounds
200 M Run
10 Ring Rows
10 Devil’s Press 30/20 (rx+ 50/35)
16 min CAP
Cooldown
Band OH Stretch on Rig
3 POS scorpion
Couch Stretch
500 M Row
Samson
Side Lunge
Soldier
Inch Worm