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12.8.17 Workout of the Day

  • ryan Baggott
  • Dec 8, 2017
  • 1 min read

Happy Birthday Gregg!

Box Brief: This years Annual Christmas Party is next Saturday , Dec 16th @ Poseidon , 7 PM till..

Sign up with you and your guest(s) to reserve a spot. If you do not sign up you will not be allowed in so please sign on up on the whiteboards at the gym.

Dress to impress.

CrossFit

1. Deadlift 3 Sets of 20: Unbroken Deadlifts (225/155)

Rest as little as needed between rounds

2. Conditioning (On the 20:00)

3 Rounds: 12 Deadlifts (345/225) 21/15 Calorie Assault Bike/Row/ 200 m run 100 Double Unders

ICT

1. Conditioning

Climb ladder as high as possible in 20 min of:

Bumper G2OH (45/25)

BJ (24/20)

WB (20/14)

1.1.1.2.2.2.3.3.3.... etc

2.Midline: 10 minutes

Cooldown: 5 minutes run bike row


 
 
 

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