Monday, December 2nd, 2019

Monday, December 2nd, 2019

Announcements

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.
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XS CrossFit – General CrossFit

Weightlifting

Push Jerk (7 x (3 + 2 + 1))

DT complex:

-3 Deadlifts + 2 Hang cleans + 1 Push Jerk

7 rds every 90 Sec- Starting at 50% of your 1 RM push jerk. Build in weight.

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

-15 Wall Ball shots (20# to 10’-14# to 9’)

-15 Pull-ups

-30 Double-unders

-1 minute rest

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