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Happy New Years Eve!

31
Dec

Happy New Years Eve!

CrossFit Rectify – CrossFit

Open Gym only today 10 am to 12 pm

Come get a last wod in for 2019!

Homework wod posted too

Warm-up

200 m Jog

Grab a PVC pipe

2 rds

15 Good Mornings

12 Walking Lunges

10 OverHead Squats

8 Push Up W/ Supermans

Metcon

Metcon (Time)

For Time:

3100 m Row

Every 3 mins ( stop rowing )

Min 3 – 12 Box Jumps 24/20

Min 9 – 12 Burpees

Min 12 – 12 Box Jumps 24/20

Min 15 – 12 Burpees

Etc…

Goal – Finish Row Fast!!!
Rx + burpee box jumps every 3 mins

L1 – Team up or Cut in half

Metcon (Time)

Home Wod

1 mile Run

Every 3 mins 10 Burpee Tuck Jumps

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