Wed Dec 18, 2019

TammyCF2019

Reminders: Wed Dec 18 is Class tank exchange. Tanks/Tee’s wrapped can be left at the gym if you are unable to be there.

NO 630pm Class Thur Dec 19, 2019
Gifts for our Christmas family need to be at the gym by Thursday at 1pm

Warm Up: 
2 Rounds CrossFit then, Group Hip Stretch

SWOD: 
Emom 2min for 12
5 Tempo Front Squat
*5 Second Eccentric (Lowering)
1 Second Pause
Fast Concentric (Lifting)

WOD: 
For Time
Row 800/Run 600m
15 Pull ups
20 Push Jerks (115/75)
15 Pull ups
20 Push Jerks (115/75)
15 Pull Ups
Row 800/Run 600m

PWOD:
3 sets 15reps,
KB RDL
Sit Ups
Bi Curl

Couch Stretch 30 sec each side