Weightlifting
WOD
“Dog Fight”
Partner Up!
EMOM for 30min
1 Clean Complex (135,95)
5 Box Jumps (24,20)
5 Sit Ups
5 Pull Ups
**Clean Complex = Clean + Front Squat + STOH
**Rotate partners every round
**Score completed rounds
1 Clean Complex (135,95)
5 Box Jumps (24,20)
5 Sit Ups
5 Pull Ups
**Clean Complex = Clean + Front Squat + STOH
**Rotate partners every round
**Score completed rounds
**Pull Ups – modify to jumping pull ups
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
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
• 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
Taking PROGENEX Pre-Orders now! Email jenn@crossfitbda.com with your order. Order will be placed by Friday 12/12
• 2 Power Cleans + 1 Power Jerk