“11.17.2016…”

Posted: November 17, 2016 in Uncategorized

Re-Post…

Stay Tuned For Info On RC CrossFit’s Annual Christmas Party!!!

Date Is Set… Saturday, December 17th & The Time To Be Determined…

Two Things That Are Set In Stone…

1… It Will Not Be Held At RC CrossFit…

2… DRESS UP!!! Get Out Of Those Stinky Gym Clothes & Get All Sexified!!!

Food… Wine & Beer Will Be Provided By RC CrossFit…

But It Will Be Held At Raj’s Restaurant…

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ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 12 To Establish A 3 Lift Complex Of:

1 Clean + 1 Front Squat + 1 “Shoulder To OverHead”

MetCon…

12 Min Time Cap…

For Time:

21 Wall Ball Shots (Rx’d: M-10Ft/F-8Ft. You Choose Weight…)

21 Med Ball Ab Mat Sit Ups

400 Meter Run

15 WBS

15 Med Ball Ab Mat Sit Ups

200 Meter Run

9 WBS

9 Med Ball Ab Mat Sit Ups

100 Meter Run… TIME!!!

3…2…1…GO!!!

Mando

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11.16.2016 WOD & Scores…

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