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12/30/19

29
Dec

12/30/19

If you are visiting from out of town and are planning on dropping in, please make sure you sign up and reserve your spot ahead of time online HERE.

**It’s expected that drop-ins have at least 3 months of continuous membership at another CrossFit Affiliate location**

Warm-up:

200m Run then 2rds of:

2 Wall Walk

2 Curtis P.

10 High Box Step-up

Strength:

Front Rack Reverse Alternating Lunges @3011 3 sets of 12 reps

Workout of the Day:

As many rounds and reps as possible in 4 minutes of:

4 Curtis P.

4 Lateral Burpee Over the Barbell

Rest 2min

As many rounds and reps as possible in 4 minutes of:

6 Hang Squat Clean

6 Box Jump Overs (24/20)

Rest 2min

As many rounds and reps as possible in 4 minutes of:

8 Alternating Dumbbell Snatch

8 Single Dumbbell Box Step Overs

Rx 95/65 and 35/20

Rx+ 135/95 and 50/35