December 22, 2018
HOLIDAY SCHEDULE
Mon. Dec. 24th: 9:00a CrossFit and 10:00a Open Gym
Tues. Dec. 25th: CLOSED
Wed. Dec. 26th: NO MORNING CLASSES. Afternoon Classes ONLY – 3:30p, 4:30p, 5:30p (Gymnastics), 6:30p
Partner WOD
In teams of 2, complete the following:
Athletes will work together to complete the work inside each of the 10-minute workouts. If completed, athletes will rest until the start of the next 10-minute workout. If not, just move on to the next workout. Partition reps as needed.
0:00 – 10:00
42-30-18 reps of:
Thrusters (95/65)
Pull ups*
*Scale = Ring Rows
10:00 – 20:00
30-24-18 reps of:
Power Snatch (115/75)
Chest-to-Bar Pull ups*
*Scale = Banded Chest-to-Bars
20:00-30:00
24-18-12 reps of:
Hang Power Cleans (135/95)
Bar Muscle ups*
*Scale = Strict pull ups
**We WON’T be doing Jumping Muscle ups just because of the extra equipment that is needed and due to the number of people being on or around the rig. Strict Pull ups is the scaled option for the Bar Muscle ups.
*Partners can partition reps as needed.
Happy Birthday to CrossFit member, Danielle Vandegrift. Have a great day!
