December 9, 2016


It's FIRDAY! Welcome back Laura and Robert! 
Warm Up:
Jog 400m
EMOM for 5 Min:
5 Jumping Pull ups 
5 Push Ups 
10 Sit Ups 

3 Rounds:
As Many Reps as Possible:
Min 1: Hang Cleans (75/55#)
Min 2: Slam Balls (15/10#)
Min 3: Russian Twist (25/15#) (2=1)
Min 4: Back Ext 
Rest 1 Min 

**Art You are amazing! Keep up the hard work! 

**No Running Club tomorrow, see you all at the CrossFit WOD at 8am! 

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