Wednesday, 12.6.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
REMINDER: Holiday Party December 6th @ 6:30pm (NO 6:30 CLASS) This is a potluck event so bring your favorite holiday dish. We’ll also be playing dirty santa, so if you’d like to participate– bring a gift ($20 limit). Lastly, grab your tacky christmas attire- we’ll be giving out a prize for “Most Festive”
*Next week begins our Holiday schedule. Keep an eye out for class time changes
Warm up:
2 Rounds of:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
Mobility:
Overhead
Front Rack
Hips
Strength:
6 Minute EMOM
2 Snatch @ 70% (minutes 1-3)
2 Snatch @ 75% (minutes 4-6)
REST 2 Minutes
6 Minute EMOM
2 Clean @ 70% (minutes 1-3)
2 Clean @ 75% (minutes 4-6)
WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pull up
Accessory:
3 x 10 OH DB Sit Ups
0Comments