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December 24, 2019

As a reminder, there will not be any evening classes today (i.e. no 4:30PM, 5:30PM, or 6:30PM classes

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 DB Glute Bridge
5 Tempo (3311) Barbell Front Squat (build)
:30 Hollow Hold Flutter kicks

Strength: Front Squat
3 x 5 (Straight)
*Heaviest set from 12.16

WOD:
3rds
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups