646 WOD 12-27-16

CrossFit Class
Take 15 Minutes to find your 5RM Bench Press

AMRAP in 8 Minutes of:
3 Muscle Ups
7 Power Cleans 62/43kg

Scaled Option 1:
AMRAP in 8 Minutes of:
3 Chest to Bar + 3 Push Ups
7 Power Cleans 62/43kg

Scaled Option 2:
AMRAP in 8 Minutes of:
6 Ring Rows + 3 Push Ups
10 Russian KB Swings 20/16

Optional Endurance:
Jog for 4 Minutes

5x 600 Meter Sprint with 1 Minute rest in between sets

Jog for 4 minutes

CrossFit 646 UPCOMING EVENTS AND SCHEDULE:

December
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)

January
Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Thursday the 5th Meal Prepping Pot Luck! (5:30pm ENDURANCE and BADASS CLASS CANCELLED) Bring your favorite meal prepping food (already cooked and ready to eat) along with the recipe and nutritional facts for your friends so they can make it at home!
Thursday the 12th THE DE-FAT CHALLENGE Begins! Make sure to get pinched!
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)