Wednesday, December 18, 2013

Here's some head's up for the holiday next week! On Tuesday, Christmas Eve, we will close after the lunch time WOD, so that means no afternoon/evening classes and no CrossFit Kids. We'll be closed all day on Christmas day and resume normal hours on Thursday!!
Kate hitting the Muscle Ups in yesterday's WOD!!!!

Arm/Leg Swings
Row 250m
2 rounds of:
10 DB Shoulder Press
10 Ab-mat Sit-ups
10 Wall Squats

MOD
Back Squat
10-10-10-10-10

WOD
Conditioning
250m Run
21 Thrusters 95/63#
400m Run
15 Thrusters
550m Run
9 Thrusters
Rx+=110/73# OR KB Thrusters 44/26#

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