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12.28.18

27
Dec

12.28.18

Announcements

No lifting class until after 1/1/2019.
Happy New Year!
12/31 Classes as normal except our last class will be 5:30 pm
1/1 One Class at 11:30 pm

CrossFit Live Loud – CrossFit

View Public Whiteboard

Warm-up

3 rounds:

8 wall therapy

10 Shoulder taps in plank position

8 Med ball cleans

:45 Handstand hold

Skill

HSPU:

https://youtu.be/lz8iFPO4IbU

Metcon

Metcon (Time)

5 RFT:

21/18 cal bike or row

15 Power cleans (95/65)(75/55)

9 HSPU*

(* sub in Pike push-ups on Box or H.R. Push-ups)

LFBC:

4 RFT

10 Cal row

15 medball cleans

9 H.R. push-ups