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CrossFit Class 12-9-16

8
Dec

CrossFit Class 12-9-16

646 WOD  12-9-16

CrossFit Class
Alternating Movements Every Minute for 20 Minutes
Minute 1: 5 Deadlifts (3011)
Minute 2: 10 -15 Ring Dips
Minute 3: 5-10 Strict Toes to Bar (3 second eccentric if possible)
Minute 4: 10 1 Arm DB Rows

3 Minute AMRAP of:
Burpee Box Jump Overs 30/24

Then immediately finish with 100 Double Unders for time

 

 

UPCOMING EVENTS AND SCHEDULE:
December

Friday the 23rd OPEN (REGULAR CLASSES) ***Might have a Christmas Party but that is TBD!
Saturday the 24th Christmas Eve CLOSED (ALL CLASSES CANCELLED)
Sunday the 25th Christmas Day CLOSED (SUNDAY FUNDAY CANCELLED)
Saturday the 31st New Years eve OPEN (REGULAR CLASSES)
January

Sunday the 1st New Years Day CLOSED (SUNDAY FUNDAY CANCELLED)
Time to Prepare for the CROSSFIT OPEN AND FRIDAY NIGHT LIGHTS (STARTS THE END OF FEBRUARY THROUGH THE END OF MARCH)