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CrossFit WOD 1-2-17

1
Jan

CrossFit WOD 1-2-17

646 WOD

Happy New Year from CrossFit 646!

CrossFit Class
Take 20 Minutes and find today’s 3 rep max for Box Squat (add 2.5-5 kg from last week)
*Perform sets of 5,5,5,3,3,3 while working to your 3RM
* if you have time, drop down to 85% of the days heavy 3 and do AMRAP

EMOM for 20 Minutes
Minute 1: 50 Double Unders
Minute 2: 10 Calorie Row
Minute 3: Plank the entire Minute
Minute 4: 10 RDL 85/55kg

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)

SUMMER 2017   GRAND OPENING OF CrossFit 646 2.0!!!!!!