Sunday December 1, 2019

Sunday December 1, 2019


Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.

XS CrossFit – General CrossFit


Metcon (No Measure)

10 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT


Cluster (HS – Drop to 70% for 10 Singles)

Build to a heavy single, then drop to 70% and do ten singles.


Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.

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