Friday, December 22nd, 2017

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The “12 Days of Christmas” workout will be tomorrow December 23rd. Class times are 7:30 and 9:00am. There will be a brunch at 10:30 following the 9:00 class, check the CFCR Members Page for details on the pot luck!

2 Rounds: 10 Ring Rows, 5 Strict Press, 5 Push Press, 5 Push Jerk (45/35#)

With a running clock:
0:00 – 3:00 – Find a Max set of one of the following:
Ring Rows, Pull Ups, C2B Pull Ups or Bar Muscle Ups
-Rest 2 Minutes-
EMOM x 5
Perform 60-70% Reps of Max Set
-Rest 5 Minutes-
Find Max Complex Weight
2 Push Press + 2 Push Jerk

*No scores today, come work on your gymnastic skills and get in the strength portion if you have time*

1 Minute Barbell Shoulder/Pec Smash (each side)

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