FRIDAY WOD December 23, 2016

22
Dec

FRIDAY WOD December 23, 2016

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HOLIDAY HOURS:
Friday 12/23: CrossFit WOD 6am – 7am; 9am-10am; 10-11am; 12 noon – 1pm. No afternoon or evening classes.
Saturday 12/24 Christmas Eve: 8am – 9am BootCamp WOD, 9am – 10am CrossFit WOD, Open Gym Cancelled
Sunday 12/25 Christmas Day: Closed
Monday 12/26 Christmas Day Observed: CrossFit WOD 9am – 10am and 10am – 11am Only. All other classes cancelled
CrossFit WOD
PERFORMANCE + FITNESS

 

The Three Wise Men Tribute

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)