Friday, 12/08/17

 In CrossFit


*Deload Week

Back Squat
Build to a heavy triple

In teams of 3
Row 3000m
*Athletes alternate every 250m



A. For Time:
10 KB Deadlift (70,53)
5 Box Jump
15 KB Deadlifts
10 Box Jump
20 KB Deadlifts
15 Box Jumps
25 KB Deadlifts
20 Box Jumps

B. 12 Min EMOM:
1. SA KB Taters (53, 35) (30sec/side)
2. KB Russian Twists
3. SA KB Bent Over Row (30sec/side)
4. SA KB Front Rack Carry (30sec/side)

C. Tabata Penguin Crunches



Benchmark Saturday is bringing us “Elizabeth” (Power Clean Version) this week. Start your mental preparation today ;).

The 4B Christmas Parties are both next Saturday, December 16th at 7pm. We’ll provide meat, beer, and wine. Bring a side dish and anything special you’d like to drink. We’ll eat at 7, with games starting around 8.

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