December 22, 2017
HOLIDAY HOURS
MONDAY (12/25): CLOSED
TUESDAY (12/26): NO 5:30am Class, All Other Classes are Regular Times
Metcon: “Traps”
0:00 – 10:00
21-15-9 reps of:
Power Snatch (95/65)
Pull ups*
(Scale = Jumping Pull ups)
10:00 – 20:00
15-12-9 reps of:
Hang Power Clean (135/95)
Chest-to-Bar Pull ups*
(Scale = Jumping Chest-to-Bars)
20:00 – 30:00
12-9-6 reps of:
Deadlifts (225/155)
Bar Muscle ups*
(Strict Pull ups or Ring Rows)
*Use one barbell; you are responsible for changing weights.
Accessory Recovery Strength:
3-4 Rounds of: (Not for time)
10 Bent Over KB/DB Row
8 Kneeling 1-Arm KB/DB Press
10 Deficit KB/DB Deadlift
*This is one large superset – move from movement to movement with little rest. Complete 4 rounds total. Rest as needed between rounds.
Happy Birthday to CrossFit member, Danielle Vandegrift. Hope you enjoy!
