Metcon:
AMRAP 30
10 Line Facing Burpees
20 Toes to Bar
10 Alt. Front Rack Lunges in place 135/95lbs
20 Line Facing Burpees
10 Bar Muscle Ups
10 Thrusters 135/95lbs
-Scale barbell to weight you can go unbroken, but want to cry to do so
Holiday schedule:
Christmas Eve – 12 Days of CrossFitmas at East gym from 8-noon, rolling schedule. West gym closed.
Christmas Day – Both gyms closed
December 26-30th – Regular schedule
New Years Eve – Regular schedule
New Years Day – Both gyms closed
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Cass Baier
3+12/20 burpees @75#, BMU banded (last 5 C2B)
Focused on rig -down to singles at the end🥵
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Danielle Stelmach
3 + 4/10 LFB*
*95#—T2B round 1, then GHD—banded BMU round 1, then 10 cal row. Strain in the back of my arm 😩
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Pauly VanderKelen
30° Incline Bench Press: 10 reps @ 115,135,165,195, and 5 reps @ 205#
4x15 Lat Pulldown @ 110# / 3x13 Cable Chest Fly @ 65# alternating with 4x25 Russian Twists with a 20# medball / 3x10 Strict Bar Dips wearing 15# on the weight belt.
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