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Blog Monday, 12.21.2015

Blog

Monday, 12.21.2015

  • by rbwrv
  • December 21, 2015

Monday 12.21.2015

CrossFit Class Times: 5:30am, 9:00am, Noon, 5:30pm; Open Gym 4:30-6:30pm 

Warm-Up: 

Dynamic Effort Movements

Shoulder/ Ankle/ Hip Mobility
Strength:
1) EMOM for 6:00
2 Hang Snatch @ 70%
2) EMOM for 6:00
2 Hang Clean @ 70%
WOD:
’12 Days of Christmas’  – * 25 min Time Cap

1- Pistols (each Leg)

2- 20 Double-Unders

3- Clusters 115/85

4- Snatches 115/85

5- HSPU

6- Pull-ups

7- Push-ups

8- Box Jumps

9- Burpees

10- Wall Balls

11- KB Swings  53/35

12- Deadlifts 205/155

* This WOD is completed just like the song- 1, 2-1, 3-2-1, 4-3-2-1,…etc until all 12 movements are completed.