12.7.17. WOD
December 6, 2017
12.9.17. WOD
December 8, 2017

12.8.17. WOD

Join us for our 5th annual Snow Brawl! Saturday, December 16th at CrossFit 317.

Brownsburg

 

Indianapolis, Pittsboro, Avon

1) Wide stance box squat: 8 x 3 @60%, every 60s.
– Use a 15″ Box (parallel)
2) Speed deadlift: 6 x 1 @70%, every 30s.
– Beginner: Focus on technique, not speed for 3 sets x 5 reps per set. Rest 60s between sets.

—–

“Chuck Taylors”
AMRAP 8:00
10 Deadlifts (225/155)
10 Burpees

L3: 185/125
L2: 155/105
L1: 135/95

—–

Extra Credit
4 Rounds of:
Goblet reverse lunges x 8 each
KB suitcase deadlift x 8 each
*Rest as needed between sets.

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