Monday – 161205

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The toys are starting to stack up for this weekend’s toy drive!

Lets fill the whole landing!

Announcements

  • Naughty or Nice – Give a Gift, Get a Lift
    • Donate a toy and get your lift on for a great cause!
    • Toys will be donated to Toys for Tots
    • Register HERE
  • West Metro CrossFit Christmas Party
    • December 16th 6-9pm @ the gym
    • Ugly Sweater Contest

SWOD

Every 4 minutes for 20 minutes (5 sets):
Clean x 1.1.1.1 (rest 10 seconds between singles)
rest 30 seconds
Strict Handstand Pushups x max reps
Note: Increase weight each set as possible

WOD

3 Rounds for time of (12 min cap):
15 Deadlift (155/105)
12 Hang Power Clean (155/105)
9 Front Squat (155/105)
6 Jerks (155/105)

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