Monday, December 15, 2014

Remember these dates; January 10th Olympic Weightlifting Seminar, January 31st Olympic Weightlifting Meet, February 7th "My Bloody Valentine" Couples and CrossFit Kids Competiton!!

Betsy with the winners of our 5th Annual Christmas Games, Cupcake + 1 aka Mike and Johanna!!!

Arm/Leg Swings
500m Row
2 Rounds of:
10 DB Thrusters
15 Ab-mat Sit-ups

MOD (18:00 CAP)
Strict Press
3-3-3-3-3 Ascending
Post your heaviest set

3 RFT of:
500m Row
12 Thrusters 95/63#
21 Toes to Bar
Rx+ = 115/73# or heavier (No GHD option)

Extra Work
Skill Work
3×10 Unbroken Pull ups, rest as needed.
Rx+ = C2B, Weighted or Butterfly

Posted in the other box

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