12.12.18 WOD
December 11, 2018
12.14.18 WOD
December 13, 2018

12.13.18 WOD

Hendricks County, Indianapolis, Speedway

Start your 2019 off with a challenge! Info meetings about the 800 Gram Challenge will be December 18th at 6pm and December 23rd at 12:30pm. Both meetings will cover the same topics, you only need to attend one.

CrossFit WOD

Wide stance box squat: 8 x 3 @65% of 12/3 3RM. Every 60s.

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5 Rounds, each for time:
10 cal. bike
20 Burpees
Rest 3:00
*25:00 cap

L2: 15 burpees per round
L1: 4 Rounds, 10 burpees per round

Extra Credit
Banded leg curls: 4 x 25. Rest 60s.


Burn WOD

For time w/ a partner:
Row 2000m
200 Jump ropes
Row 1500m
150 Jump ropes
Row 1000m
100 Jump ropes
Row 500m
50 Jump ropes

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