New Year Schedule:
Thursday 12/31: 0530, 0630, and 1200
Friday 1/1: 4 pm Only
Saturday: Business as usual
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Superset:
Bench Press 4 x 6 (A)
Band Tricep Extension 4 x 10-12
4 Rounds for time:
15 OHS 135/95
15 Box Jumps 30/24
RX+: 155/105, FX: 95/65
FX: 24/20
New Year Schedule:
Thursday 12/31: 0530, 0630, and 1200
Friday 1/1: 4 pm Only
Saturday: Business as usual
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Deadlift
5 x 3 (A)*
*5-10# heavier than last week
AMRAP 18:
400M Run
10 Pull ups
20 Alt. KB Snatches 24/16, FX 16/12
No yoga today, but 10am yoga will start back up next week!
CrossFit Wods available at BCF at 1115 and 1730!
Back Squat
Find Heaviest Double
Triple Threat Tabata: (12 minutes total)
KB SDHP
Double Unders
Row
*One movement will be performed for an entire tabata before the next
No WOD Today. Merry Christmas from The CrossFit Route 7 Community
6 For to us a child is born,
to us a son is given,
and the government will be on his shoulders.
And he will be called
Wonderful Counselor, Mighty God,
Everlasting Father, Prince of Peace.
