FRIDAY 161209
“Boxers Helen V2”
Complete Three Rounds on 1:00 Rest,
3:00 Running Clock,
Double Under, 100 Repetitions (or 150 Weighted Jumps)
21 Kettlebell Swings (53lb. / 35lb.)
15 Hand Release Push-ups
Pull-up, As Many Repetitions As Possible (Score)
Note: Today’s workout is a session from the programming that Coach and “The Ghost” have utilized with great success. How many people can Rx’ todays workout and achieve 10 or more Pull-ups each round?
Kyle Maynard and Greg Amundson share notes
_______________
Please note the 10:00 AM class is cancelled for a special event today.
______________
Friday Special Programs
Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)
Open Gym (1:00 PM – 4:00 PM)
CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)
_______________
A Real Life Warrior Teaches Box Breathing for Performance with Greg Amundson & TJ Murphy
_______________