Ballston CrossFit » Saturday, December 9, 2017

Saturday, December 9, 2017

Have a friend interested in CrossFit? Have them join the Free Class with Coach Tucker at noon!

Strength:
1 Clean Pull +1 Full Clean + 2 Front Squats
5 x 1
*working Sets begin at 70%+ of 1RM Clean

Beginners:
2 Hang Power Cleans + 2 Front Squats (Across)

 

Naughty or Nice WOD

AMRAP 12
“Naughty”
3,6,9, etc
Hang Power Clean 115/85
Burpee over Bar
Wall Ball 20/14

“Nice”
3,6,9, etc,
Hang Power Clean 95/65
Burpee over Bar
Wall Ball 14/10

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