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CrossFit WOD 12-19-16

18
Dec

CrossFit WOD 12-19-16

646 WOD  12-19-16

CrossFit Class
Take 20 Minutes and find today’s 5 rep max for Back Squat or Box Squat
* if you have time, drop down to 85% of the days heavy 5 and do AMRAP

EMOM for 20 Minutes
Minute 1: Accumulate 8-20 Chest to Bar Pull Ups (max strict then kip the rest)
Minute 2: 15-30 Air Squats
Minute 3: Accumulate 10-20 HSPU (max strict then kip the rest)
Minute 4: 8-10 Box Jumps (you pick height)

 

UPCOMING EVENTS AND SCHEDULE:
December

Friday the 23rd OPEN 12 DAYS OF CHRISTMAS WOD!!!!   (REGULAR CLASS TIMES)
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)