12.10.18

12.7.18
December 6, 2018
12.11.18
December 10, 2018

12.10.18

CrossFit 904: Jacksonville FL

The In-house competition WODs are out and most everyone has been paired up. Email Josh if you have any questions and email Mandy if you still want to sign up. Ugly Christmas Sweater contest and Brett feeds us breakfast after the competition. Family and friends are welcome and encouraged!

Strength
Barbell Cycling
For Time
10 Power Snatch (135,85)
Rest 2 Mins
10 Power Snatch (115,75)
Rest 1 Min
10 Power Snatch (95,65)
*Scale up or Down
Score is time less 3 mins

Metcon
For Time
200 DU
1K Row
50 Burpees to 6″ Target

Extra Work
Back Squat
3-1-3-1-3-1
Use 80-85% for 3’s
Use 90-95% for 1’s