Training Day
December 1, 2017
RP Retest
December 3, 2017

BET

Announcements

-Holiday Party – Friday, 12/15 @ 6:15pm. Potluck + White Elephant Gift Exchange ($20 limit).
-Gym Improvement Days – we would LOVE all your help! Friday, 12/29 @ 3p-7p and Saturday, 12/30 from 10a-3p.
-Personal Coaching is now available at a discounted rate for a limited time.

CrossFit NCS – Barbell and Edge Training

Warm-up

Front Squat (5-5-3-3-3-1-1-1-1-1)

Get 5 heavy single FS lifts.

20 min to complete

Metcon (AMRAP – Rounds)

Every 2:30….

6 Hang Squat Cleans + 2 Push Jerks

5 Hang Squat Cleans + 3 Push Jerks

4 Hang Squat Cleans + 4 Push Jerks

4 Hang Squat Cleans + 4 Push Jerks

3 Hang Squat Cleans + 5 Push Jerks

2 Hang Squat Cleans + 6 Push Jerks

*Pick one weight and stick with it.

** Scoring is number of successful rounds completed unbroken. Each complex represents one round

Gymnastics

Pick a level and knock it out.

7 Min to complete:

1. 5×5 strict pull ups with band assist

2. 5×5 strict pull ups

3. 5×5 weighted pulls

6 Min to complete

1. Ring MU Progression Practice 4 x 3

2. Ring MU 4 x 3