Ballston CrossFit » Friday, December 8, 2017
Best CF gym in Arlington | Call Us:703-688-2238

Friday, December 8, 2017

This Saturday is our Naughty or Nice Charity WOD! We have a special workout, and everyone is encouraged to bring in an unwrapped gift to donate.

Handstand Push ups
Beginners:
5 x 5 Development
*Box, Pike or seated DB Press

Strength:
RX+ 5 x 3strict + 6 Kpping wtih 4″/2″ Deficit
RX: 5 x 3strict + 6 Kpping
Fx: 50 kipping for time
15:00 Cap

 

Partner WOD:
1 Working/1 Resting Alternating every 30 seconds until movments completed
50 Power Snatches 115/80, Fx: 95/65
50 Toes to Bar
50 Overhead Squats 115/80, Fx: 95/65
50 Cal Row
50 Shoulder to Overhead 115/80, Fx: 95/65

Rx+ 135/95

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