Monday, December 4, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM. Our December CrossFit Kids class will start this evening!***

***Basics – 6:30 PM. Our December Basics class will start this evening!***

Warm-up
-Regular Dynamic Warm-up-

-Discuss the Hang Clean-

Strength
-12:00 Clock-
Hang Squat Clean
*Build to a Heavy Single

Conditioning
-For Time-
-3 Rounds-
9 Hang Squat Cleans (115/80) (Rx+ 155/105)
9 Box-Overs (24/20)
9 Toes to Bar

-2 Rounds-
12 Hang Squat Cleans
12 Box-Overs
12 Toes to Bar

-1 Round-
15 Hang Squat Cleans
15 Box-Overs
15 Toes to Bar

Extra Credit
-5 Rounds-
10 Supinated Grip Strict Pull-ups
*Rest 1:00 between Rounds

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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