Dynamic Effort Lower
Strength
Back Squat (4×3 @ 80% 1RM)
WOD
“Lost Legend”
10-8-6-4-2
Clean and Jerks (135,95)
**Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats
Clean and Jerks (135,95)
**Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats
Special Strength
Special Strength
3×8 band asisted inverse curls
Finisher/Recovery
100 Banded Good Mornings
Abs/Core
50 Land Mines
Announcements
12.6.14 – Holiday Amazing Race
• CrossFit Main Line will NOT hold classes
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both times)
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
• CrossFit Main Line will NOT hold classes
• CrossFit R5 will be open 8:30am and 9:30am
(babysitting will be available at both times)
12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
**30sec rest between each set