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Friday 12.23.16

22
Dec

Friday 12.23.16

“Opportunities don’t happen. You create them.”

 

January 2017, Nutrition and Fitness Challenge. Updated info Click here. sign up at the gym.

Monday , January 2, Beginner Course. click here  If you have anyone interested in this have them e-mail mramos@crossfitreformation.com 

Saturday , January 28, 2017. 10% off until Christmas for our Weight Lifting Seminar Click Here for all the details. If you are looking to improve  your olympic lifts and learn from some of the best in the industry you aren’t going to want to miss this.


Prep Work

4 rounds
Bear crawl
Burped broad jump
Then warm up movements for workout

WOD
A.
3-6-9-12-15…. In 7 min
*Of each movement*
Clean and jerk 135/95
Toes to bar

B.
3 Sets for quality/weight
200′ Farmers carry
1:00 Plank

C.
2 set
10 T-spine wall press
10X Figure 4 /clamshell

Cool Down
Mobility
Post results

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