December 3, 2018

December 3, 2018

Announcements

We are going to try something new for a few weeks and feel free to give us your feed back. We are going to announce the WOW (Workout Of the Week) every Sunday evening. This week we happen to have 2. Tuesday is CrossFit Open WOD 18.5 and Friday is DT.

XS CrossFit – General CrossFit

Back Squat ((10 @ 60%) (8 @ 65%) (8 @ 70%) (8 @ 75%))

Record your last set of 8 reps

Front Squat ((5 @ 60%) (5 @ 65%) (5 @ 70%) (5 @ 70%))

Record your last set of 5 reps

Metcon (AMRAP – Reps)

8 Min AMRAP

150 meter row

8 lateral burpees over the rower
each 30 meters is 1 Rep

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