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12/17/2020

17
Dec

12/17/2020

Announcements

Jacket orders end on Dec. 26. Get your swag ordered now!

Unisex Jacket:
https://www.customink.com/g/hwj0-00cc-fsm7

Women’s Jacket:
https://www.customink.com/g/hwj0-00cc-fsrq

Classic Fitness – CrossFit Group Classes

Warm-up

Warm-up (No Measure)

12-12-12 Y-T-Ws

12 Squats

12 Good Mornings

12 Ring Rows

12 Jumping Ring Dips

12 Squats

12 Jumping Good Mornings

6 Transitions

Press/Push Press warmup with bar

Weightlifting

H: Push Press (5-5-5-5)

F: Push Press (3 RM)

Rx/P: Push Press (1 RM)

Gymnastics

Muscle Up Progressions (4 x ME)

Jumping Pullups + Jumping Ring Dips @ 30X0

Pullups + Ring Dips

Chest to Ring Pullups + Bench Muscle Ups

Muscle Ups

Weighted Muscle Ups

Metcon

Metcon (2 Rounds for reps)

2 Rounds

6 min AMRAP/2 min Rest

H – 15 Thrusters 45/35

15 Box Jumps 16/12

15 Kettlebell Swings 44/26

F – 15 Thrusters 75/53

15 Box Jumps 20/16

15 Kettlebell Swings 53/35

Rx – 15 Thrusters 95/63

15 Box Jumps 24/20

15 Kettlebell Swings 62/44

P – 15 Thrusters 115/73

15 Box Jumps 24/20

15 Kettlebell Swings 70/53