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CrossFit WODS for 12/23/2017

By December 22, 2017No Comments

We will have Open Gym tomorrow, but be closed on Monday.

We start today with Yoga.  Come get those final relaxing vibes going before Christmas.  Then, CrossFit Competition class at 9:30am.  If you want to try it out, ask a coach if you are ready.  Regular CrossFit class at 11am.

8:00 – Yoga

9:30am – CrossFit Competition Class

WOD #1:
Every 90 x 6
3 Cleans Pulls (105%)

WOD #2:
15 Min Clock:
0:00-3:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
4:00-7:00: Row 15/12 Cals and ME Clean and Jerks (155/105)
Rest 1 Min
8:00-11:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
12:00-15:00: Row 15/12 Cals and ME Clean and Jerks (155/105)

WOD #3:
AMRAP 15 Min:
10 Snatches (95/65)
10 Burpee Jump Over Box (24/20)
15 Snatches
15 Burpee Jump Over Box
20 . . .
20 . . .
And so on…

11:00am – Regular CrossFit Class

15 Min Clock:
0:00-3:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
4:00-7:00: Row 15/12 Cals and ME Clean and Jerks (135/95)
Rest 1 Min
8:00-11:00: Row 15/12 Cals and ME Pullups
Rest 1 Min
12:00-15:00: Row 15/12 Cals and ME Clean and Jerks (135/95)