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CrossFit 12.13.16

12
Dec

CrossFit 12.13.16

Announcements

Our 12 Days of Christmas WOD and White Elephant gift exchange will be on Dec 19th! Workout at 5:30pm, gift exchange, food and drink to follow. (Workout for all classes that day will be 12 Days of Christmas, you are welcome to attend the gift exchange only beginning at 6:30pm)

Donation boxes are out! Please bring any winter clothes, new toys, and/or journals to one of our 3 causes this season and bless those who would otherwise be without this Christmas season. Thank you!

CFPC – CrossFit

Warm-up

Down and Backs 2.0 (No Measure)

400m Run

DOWN and BACK

1a) Lunge stretch

1b) 5 Inch Worms- 3 push-ups

2) Burpee broad jump (down & back)

3a) Spiderman lunge

3b) Pivot Squats

4a) High kick + Toe touch

4b) High skips

5a) Bear crawl

5b) Crab walk

Weightlifting

8 sets of 2 Clean and 1 Jerk, perform 1 set every 2 minutes:

1st 2 sets @65%

3/4 @70%

5/6 @75%

7/8 @75%+

Record heaviest completed set

Clean and Jerk (2 Clean + 1 Jerk every 2 min for 16 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Shoulder to overhead (165/105#)

10 Box jumps (24/20″)

15 Deadlift