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Wednesday 12.28.16

27
Dec

Wednesday 12.28.16

“We should certainly count our blessings. But we should also make our blessings count.”

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 AMRAP
10 American Swings
30 Single skip jump rope

2X:30 Hollow hold/rock
2X10 Jumping lunges

WOD
A.
7 Rounds for time
-15 Burpees
-7 Squat clean+Thruster 115/75
-50 Double unders

*21:00 Time cap (Last week of this madness)

B.
3-5min Bike/walk/row cool down
2X2:00 Lat roll out
2X1:00 Couch stretch

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