Back Squat
E2MOM 14 Minutes
2@90% of 2RM

If athlete did not perform 2RM, perform these sets at 85% of 1RM

“Annie+”
25-20-15-10-5 (KBS)
50-40-30-20-10 (DU’s and sit ups)
Russian KB Swings (32/24) (Fx: 24/16)
Double Unders
Sit Ups

Tuesday, January 1st: 
-Noon WOD 50 Cap and Open Gym

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For Time with Partner:
12 Rounds
400m Run
5 Burpees Over Rower
5 DB Goblet Squat
10 DB Reverse Goblet Lunge

DB Weights: (50/35) (Fx: 35/20)

Partners split run 200m each. Partners alternate full rounds on DB movements.

5×5 DB Straddle Press (A)

New Years’ Scaled Schedule

Monday: December 31st: 
-6am 7Fit
-6am WOD 25 and Open gym
-Noon WOD 50 Cap
-Open gym: Noon-5:30pm
-4:30pm WOD 25 Cap

Tuesday, January 1st: 
-Noon WOD 50 Cap and Open Gym

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Strength and Skill Schedule:
Monday: Power Clean EMOM
Tuesday: Partner WOD
Wednesday: Back Squat
Thursday: Ring Muscle Ups
Friday: Deadlift
Saturday: Paralette Skills/ EMOM20
Sunday: Hang Power Snatches

E2MOM 14
3 Touch and Go Power Cleans (ME)

AMRAP 15:
25 ABMAT Sit-ups
200m Row
15 Push Ups
10 C2B (Fx: Pull Up)
5 Bar Muscle Ups (Fx: C2B Pull-ups)

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Strength:
12 Mins to Establish a 2RM Box Jump
*2 Feet Take off, No steping start

Conditioning:
Every 4:00 for 20:00
10/7 Cal Ski
100 m suitcase Carry 24/16
10 Push Press (115/80), (Rx+135/95)
10 Pistols (Rx+ KB pistols)

Get ready for WOD 3! Our next CrossFit Kids (8-12) class is Saturday, January 12, at 10:00 am.Classes are $15 (cash, paypal, venmo or billable to memberships of parent or guardian) for 1 hour taking place on select Saturdays of the month. For more info email Coach Addie at [email protected], Subject: CFR7 CFkids

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Friday, Saturday and Sunday: December 28-30th 
Regular Schedule

Monday: December 31st
-6AM WOD 50 Cap
-6AM 7-Fit
-7AM WOD
-Noon WOD 50 Cap
-4:30PM WOD 50 Cap/Open Gym: 12PM-5:30PM

Tuesday, January 1st: 
-Noon WOD 50 Cap and Open Gym

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Strength:
Back Squat
2RM

Conditioning:
AMRAP 10:
1-2-3-4-5-6 Etc.
Ring Muscle Up, Fx: Pull ups + dips
Front Squat (155/105) (Fx: 115/80), (RX+185/125)
20 Double Unders

RX-: Bar Muscle Ups