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FRI 12.23.22

Krista

Today’s Schedule

9:30a: All Levels CrossFit- Adam
10:30a: Open Gym- Adam

Holiday Schedule

CFM Closed Saturday Christmas Eve and Sunday Christmas Day
Monday: Resume regular schedule

Workout of the Day (WOD)

Teams of 3
For Time [25min cap]

60 Deadlift (155/105)
90/60 Cal Row
45 Power Clean (155/105)
90 Chest To Bar Pull Ups (Rx+ = 60 Bar Muscle Ups)
30 Clean & Jerk (155/105)
90 Bar Facing Burpees

All reps are team totals. 1 Partner working at a time. Partners may partition the reps and rounds any way

Score time to complete WOD. Ex: 18:23 Rx+

And coming Saturday…

Christmas Eve
CFM CLOSED

At Home Workout
For Time

100 Air Squats
4 minute Elbow Plank [total time]
100 Single Leg V-Ups (Alternating Toe Touch)

Post time for the WOD. Ex: 12:25 Rx

And coming Sunday…

Christmas
CFM CLOSED

At Home Workout
12 Days of Fit-Mas Bodyweight Edition

1 Burpee
2 Air Squats
3 Push Ups
4 Sit Ups
5 Tuck Jumps
6 Mountain Climbers (R+L=1)
7 V-Ups
8 Lunges
9 Jumping Jacks
10 Russian Twists (R+L=1)
11 Good Mornings
12 Ski Hops (feet together lateral hop)(R+L=1) [performed over a towel rolled up if available]

Perform the workout like the song… 1 burpee, then 2 squats & 1 burpee, then 3 push ups, 2 squats & 1 burpee, then 4 situps, 3 push ups, 2 squats & 1 burpee, and so on.

Post time for the WOD. Ex: 18:20 Rx

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