Tuesday – 161206

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Announcements

  • Naughty or Nice – Give a Gift, Get a Lift – THIS WEEKEND!!!
    • 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

Back Squat

*Set 1 – 5 reps @ 60%
*Set 2 – 5 reps @ 70%
*Set 3 – 5+ reps @80%
rest 2 minutes between sets

Note: On the last set perform as many reps as possible with a minimum of 5 reps.

WOD

In teams of 2, with only 1 partner working at a time, complete:

200 Wall Ball Shots (20/14)
400m Overhead Carry (50# axle bar)
200 Push Ups
400m Overhead Carry (50# axle bar)

Note: During the carry you must perform 3 Burpees each, every time you switch the partner carrying the load.

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