Sunday, December 18, 2016

7 AM Mindful Lifting, The Dream Syndicate, Days of Wine and Roses
8 AM CrossFit Class
Warmup: Clean and Jerk Practice/PVC et alia
Skill/Strength: Work to heavy single on C&J
Conditioner: “Destruction Mayhem and Terrah”–4 rounds for time (include rest)
4 clean and jerk (60-70% of heavy single)
6 front or back squats (same weight)
8 kb swings (53/35)
10 box jumps
12 burpees
Rest :60


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