CFPC – CrossFit
It’s Dabney’s Birthday!!!
Tomorrow’s schedule- check Wodify for available classes tomorrow! No afternoon classes. Closed Friday. Back to normal on the 26th. Merry Christmas!
Warm-up (No Measure)
15 Box jump overs
10 Wall therapy Squats
Leg swings (10 each direction)
Accumulate 40 heavy Russian Swings
4 sets of 8 Back squat, 1 set every 3 minutes.
Perform sets between 70-75% 1RM
20 min EMOM
5 Burpees over bar
Complete as many rounds as possible. If you cannot complete within the minute, work for the remainder of the time as an AMRAP.
Record weight used. Rx= complete all 20 rounds.