12.11.18

12.10.18
December 9, 2018
12.14.18
December 13, 2018

12.11.18

CrossFit 904: Jacksonville FL

The In-house competition WODs are posted. 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
Upper Body Press
EMOM 12
Odd: 2 Split Jerk, Heavy
Even: 10 UB Toes to Bar
*Go heavier than last week
on the jerks, scame scheme

Metcon
Down Time from CFNE
AMRAP 7
3 DL, 3 HPC, 3 PJ
6 DL, 6 HPC, 6 PJ
9 DL, 9 HPC, 9 PJ
Add 3 reps each round until
the 7 mins is up
RX: (135,95)

Extra Work
Body Armor
2-3 Sets
20 Weighted Step Ups
30 Glute Bridges
40 Situps
Rest as needed