Member Monday
December 10, 2018
12.12.18 WOD
December 11, 2018

12.11.18 WOD

CrossFit, Brownsburg, Indianapolis

Be sure to join us for one of our upcoming info meetings about the 800 Gram Challenge.

 

CrossFit WOD

EMOM 10:00
0:00-5:00: 2 Jerks @70%
6:00-10:00: 2 Jerks @75%

—–

Not for time:
10-8-6-4-2
Close grip bench press, add weight each round
Strict Chin-ups
Strict T2B
50-40-30-20-10
Double unders
*20:00 cap
Score = heaviest weight in the bench press

Rx+: Muscle-ups in place of chin-ups, GHD sit-ups in place of T2B
L2: Ring Rows w/ 2 count pause on each rep, knee lifts, 40s of DU attempts each set
L1: Ring Rows w/o pause, reverse crunches, single unders

—–

Extra Credit
5:00 Recovery work: P. breathing, foam rolling, or easy bike/row.


Burn WOD

28:00 AMRAP w/ a  partner:
10 Squat thrusts
Run 50 ft
10 Wall balls
Run 50 ft
10 Russian kettlebell swings

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