FRIDAY CrossFit WOD 12.21.18 – CrossFit Vital
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FRIDAY CrossFit WOD 12.21.18

20
Dec

FRIDAY CrossFit WOD 12.21.18

HOLIDAY SCHEDULE
Dec. 22nd 12 Days of Christmas WOD @ 9:30am
Dec. 24th 10:00 AM Only
Dec. 25th Closed
Dec. 26th 11:30 & 4:30 Classes

WOD
Every 1:30 X 8 Rounds (12 Min )
2 Power Cleans (Climbing in weight)

Then @ 12 Min Start 12 Min AMRAP

200 M Run
10 HSPU
15 American KB Swings 55/35#

OPTIONAL CORE
Every minute on the minute for 9 minutes (3 sets of each)
Minute 1: Plank
Minute 2: :30 max effort Ab Mat Sit Ups
Minute 3: Rest

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