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FRIDAY CrossFit WOD – 12.16.16

15
Dec

FRIDAY CrossFit WOD – 12.16.16

CFV CHRISTMAS PARTY is this Saturday,8:00pm @ the BOX. We are going to have adult beverages and food. You better drop in say hi and spread some cheer. Wear your best ugly sweater if you got one, see you there!

PH

WARM UP
5 Min AMRAP
5 Hollow to Open
4 Inch Worm Push Ups
3 Burpee Broad Jumps
200 M Row

WOD
“Nasty Girls”
Last Done on 11.1.16
3 Rounds
50 Air Squats
7  Muscle Ups
10 Hang Power Cleans 135/95#

L2
7 Chest 2 Bar PU + 7 Ring Dips
115/80#

L3
7 Pull Ups + 7 Dips
95/65/Scaled

*RX is ALL reps completed to standard and bars loaded at 135/95#
*Advanced athletes may sub the air squats for pistols and do the regional nasty girls weight

CORE STRENGTH
15 Min EMOM
1 – 200′ OH KB Carry 55/35
2 – :20-:30 Lsit/Lhang/Plank
3 – 15 Weighted V-UP

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