“Let’s Have Some… Fun…”

Posted: December 9, 2016 in Uncategorized

Fun?!?! Let’s See…

Drew Will Be Hosting An Acro WorkShop This Saturday @ RC CrossFit From 2:00PM-5:00PM…

This Doesn’t Mean That You Can Come In Any Time From 2:00PM-5:00PM…

IT STARTS @ 2:00PM!!!

“What The F–K Is Acro?!?!”

ALRIGHT… HERE WE GO!!!

YOU’RE GOING TO NEED A LOT OF EQUIPMENT… COME IN READY & WITH A PLAN!!!

Strength… Rest Day!!!

MetCon…

ALRIGHT… HERE WE GO!!!

15 Cleans (ADV: M-155lbs/F-105lbs… Rx’d: M-115lbs/F-85lbs…)

15 Toes To Bar (ADV & Rx’d: M&F…)

15 Box Jumps (ADV: M-30″/F-24″… Rx’d: M-24″/F-20″…)

15 Chest To Bar Pull Ups (ADV: M&F… Rx’d: M&F-Chin To Bar Pull Ups… BUT… IF YOU CAN… ELITE: BAR MUSCLE UPS!!!)

15 DB Push Press (ADV: M-45lbs/F-35lbs… Rx’d: M-35lbs/F-25lbs… But… It Depends On The Size Of The Class…)

15 Double Unders (ADV&Rx’d: M&F… MOD: M&F- Tripled Singles… Both With A 100 Meter Run Penalty…)

15 “Shoulder To OverHeads” (ADV: M-155lbs/F-105lbs… Rx’d: M-115lbs/F-85lbs… No Racks…)

15 KBS (ADV: M-72lbs/F-53lbs… Rx’d: M-53lbs/F-35lbs…)

15 Burpees Over BarBell

15 Calorie Row… TIME!!!

3…2…1…GO!!!

Mando

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12.8.2016 WOD & Scores…

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