Cinder Block

Want to know the WOD?!
December 5, 2017
Money Ball
December 7, 2017

Cinder Block

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 – CrossFit


Warm-up

200m Row

2 Rounds

6 Squat Jumps

4 Inch Worms

Then,

Banded Hip Flex

Banded Hip Floss

Banded Shoulder Mob

Then,

Bergener Warm Up

Skill / Strength

Snatch (EMOM 10 x 2)

Technique work only. Stay below 60%. Tomorrow we add weight.

Metcon

Metcon (Time)

3 Rounds for Time:

40 Double Unders

20 T2B

10 Clusters (115/80)

(1 Cluster = Clean +Thruster)