7 December 17

kg change plates
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Mark Your Calendars: The Annual CFSS Holiday Party & Potluck goes down Saturday December 16th at 7PM, sign-up sheet on the whiteboard!

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CrossFit.com | Rory in Ireland: Episode 1 (Video)
 
How To Design Your Ideal Workday Based On Your Sleep Habits
 
Caramel Apple Applesauce
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WOD

 

LI Strength:

Muscle Clean + Push Press 1+4
Pull Up Practice
 

LI Conditioning:

AMRAP 12 minutes:
1 KB Cleans
2 SA Push Press
3 SA KB Front Squats
6 SA KB Swings
:45 seconds, Single Unders
 
*Perform kb complex on both arms before single unders
 

LII Strength:

Hip Power Snatch x3
Box Jumps
 

LII Conditioning:

AMRAP 12 minutes:
5 Overhead Squats
7 2KB Cleans
9 Push Ups
 
Rx: M – 115#/20kg | F – 75#/12kg
 

Category: WOD

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