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Friday 12.30.16

29
Dec

Friday 12.30.16

Reach for the stars. 

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
3 min row
2 rounds for quality
5 Snatch grip DL
5 Power snatch
5 OHS

WOD

A.
8 Min EMOM
Snatch 1.1.1
Start light and add weight each set

B.
For time
2K Row
75 Shoulder to OVHD 45/35
50 Step ups
Pace this out

C.
2X50′ Lateral Lunge
2X5 stationary inchworm pushups

Cool Down
Mobility
Post results

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