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Blog Wednesday, 12.30.2015

Blog

Wednesday, 12.30.2015

  • by rbwrv
  • December 30, 2015

Wednesday 12.20.2015

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

Warm-Up:

400m Run

PVC Dynamic Warmup

Shoulder/Hip/Ankle Mobility

BBG:

A) 5×3 Bench Press- Heavy as Possible

B) 5x ME Strict (Weighted) Pull-up

WOD:

‘Open WOD 11.5’

Complete as many rounds and reps as possible in 20 minutes of:

5 Power Cleans 145/100

10 Toes 2 Bar

15 Wall Balls 20/14

Warm-Down:

3×10 GHD Back Extensions