Friday – 1612

161230Class

Announcements

  • Holiday Schedule Update
    • Sunday, January 1st – Closed
    • Monday, January 2nd – 10am Only

SWOD

Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 1+ reps @ 90%
rest 2 minutes between sets

Note: On the last set perform as many reps as possible with a minimum of 1 rep.

WOD

Pick Your Own Poison
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks or make up missed strength workouts.

Suggested WOD

“Karen”
For time:
150 Wall Ball Shots (20/14)

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