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12.26.18

25
Dec

12.26.18

Announcements

Merry Christmas!
12/22 Christmas Wod
12/24-12/25 closed
12/26 11 am class only

No lifting class until after 1/1/2019.

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

Pulling warm-up (No Measure)

8 Min Pec Smashing/Trap Smashing

2x’s

10 Band Pull Aparts

10 Pull-ups

10 Banded Lateral walks

10 Serratis Pushups

10 Ring Row MU’s

Weightlifting

5-3-1-1-1

5 moderate

3 moderate- heavy

1s build to a heavy

LFBC: Will focus on strict presses.

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

200m run

8 shoulder to OH (155/105)(115/75)

LFBC:

200m run

8 shoulder OH DB weight.