Friday the 23rd

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Happy Holidays!!!

Winter Break Schedule:

(1) Friday the 23rd, Group Class will ONLY meet at 1130;

(2) 12/26/16 until 01/02/17 will be Open Gym Format;

(3) Except that on 12/31/16, there will be a Group Holiday WOD at 1100;

(4) Additional Weekly Group Sessions will be added in 2017;

(5) Intro Classes are coming in January!

Friday the 23rd

I.
Shoulder Mobility Work
THEN
3 Rounds
10 Push-ups
10 Jumping Squats

II.
Back Squat- 5×5 @ 90% of your 5RM

III.
AMRAP (12)
12 HSPU
25 Wall Balls (20/14#)
16 Cal Bike

IV.
Power Snatch Singles @75%
4 Rounds for Total Max Reps:
1:00 on
2:00 off

V.
3 x AMRAP (4)
12 Back Rack Walking Lunge Steps (95/65#)
25 Sit-ups
16 Hang Cleans (95/65#)
Rest 1:00 in Between AMRAPs
(Continue where you leave off each round)

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Filed under amrap, Announcement, benchmark, crossfit, crossfit government island, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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