Friday!!!!!! December 16, 2016

Power CrossFit – CrossFit

Don’t forget about your December challenge!!!πŸ™ŒπŸ»πŸ™ŒπŸΌπŸ™ŒπŸ½πŸ™ŒπŸΎπŸ™ŒπŸΏ

Warm up (No Measure)

-Row 500 meters

-50 Double unders or 2 minutes of regular jump ropes

2 ROUNDS:

-10 Push Press with a light barbell, plate or broomstick

-10 Air Squats

-5 Parallette pass throughs

*Warm up for an hour if you need to! If you are having any physical concerns or mobility issues then talk to your Coach about pre WOD warming up and post WOD mobility. But if you do not do the minimal warm-up posted above then you can’t RX.

WOD

Metcon (Time)

6 rounds

10 OHS (45/35#)

200 meter Run

10 Wallball Sit-ups (20/14#)

STRENGTH

REFER TO YOUR SPREADSHEET! I’ll post the components before 10am so you all can brag. 😊😊😊😊

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