CrossFit MEGA WOD Sun Dec 1st 2019!


Lower body CARs coming at cha! Click the photo to get registered, you don’t want to miss this one!
Challenge yourself this December to fight the Holiday slump! Pick something health or fitness related to do every day during the month of Dec. No skipping days! Get committed. Use #cfpbdecchallenge to show us some love!
White elephant gift exchange, delicious catered food, the most beautiful photo booth you’ve ever seen and the most fun people! Be there!

CrossFit:

A.) 20 min to lift 10  tons of weight (5 tons for Ladies)
*Pick any exercise, pick a weight, figure out how many reps will get you to 10/5 tons. Lift it. You have 20 min, keep in mind we back squat tomorrow.

B.) Release The Kraken!
For Time:
5 Rounds:
5 Thrusters (95/65)
5 Pull Ups (ADV C2B)
5 HSPU (ADV is Strict)
immediately into;
4 Rounds:
7 Box Jumps (24/20)
7 Toes to Bar
7 Power Cleans (135/95)
immediately into;
3 Rounds:
10 KB Snatches (53/35)*5 each arm
10 Goblet Squat
10 Russian Twists (Same KB)(L+R=1)
immediately into;
2 Rounds:
15 American KBS (53/35)
15 Burpees
15 Deadlifts (225/155)
immediately into;
1 Round:
30 Devils Press (50/35)

Categories: WOD

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