Friday Holiday Party Hours

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There will not be 4:30pm, 5:30pm, or 6:30pm CrossFit Class on Friday December 15th because we will be hosting our Holiday and Anniversary party. We look forward to celebrating with you all!

12/15/17 FRIDAY CROSSFIT

A. Metcon (3 Rounds for weight)

3 Sets:

DB Clean + Front Squat + Bent Over Row [5+5+5]

Rest 90 Seconds Between Each Set

B. Bench Press (5.5.3.3.1.1)

Build to a heavy single, not necessarily a max out

C. Metcon (Time)

Accumulate 5 minutes of a parallel wall sit.

Each time you break run 100m Shuttle

  *score = total time

Amanda Street