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FRIDAY CrossFit WOD – 12.23.16

22
Dec

FRIDAY CrossFit WOD – 12.23.16

HOLIDAY SCHEDULE
Mon-Thur – Normal Class Schedule
Friday – NO 5:30pm
Saturday – 10:00am 12 Days of Christmas WOD
Monday – NO CLASSES

WARM UP

3 Rounds
10 Air Squats
8 Push Ups
40 Dubz

STRENGTH
Back Squat
3 @ 60%
3 @ 70%
2 x 3 @ 75%
2 x 2 @ 80%

 

WOD
10 Min AMRAP
9 Russian KB Swings 70/55#
9 Burpees
9 KB Swings
9 Box Jumps 24/20″

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