12/30/15

Announcements

~NEW YEARS DAY – NOON ONLY WOD

CrossFit 65/69 – WOD

Shoulder Press (10×3 (close to 3RM on last set, start light))

Metcon (AMRAP – Rounds and Reps)

3min Farmer Carry Buy in:

8min AMRAP:

1 Rope Climb

10 Decline Pushups (feet on 20in box)

10 Hanging Ring Rows

Metcon (No Measure)

Option #1:

3 Rounds:

15 Abmat Situps

8-12 DB Push Presses

Option #2:

3 Rounds:

30sec Handstand Hold

20 Band Pull Aparts

Posted in Workout of the day.