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12/5/2018

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Announcements

1.Vote for Year End Awards! There will be ballots and a ballot box at the front desk starting Monday to vote for year end awards announced at the Holiday party!
2. Reminder of the Lifts and gifts event on 12/15 and the donation tree in the lobby. RSVP to the Christmas party if you haven’t already
3. Kids class! 2 options: 12/21 from 8-12 and 1/1 from 1-4. Drop your kids off and get some holiday stuff done! Snack and a gift that they make is included. Sign up for 1 day or both. $65 per day. See Fem or Taylor with you questions.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

20x DU/Singles

10x PVC Dislocates

5x Wall Balls

:10 Dip Support Hold (Top/Bottom)

5x T Push-Ups (Per Side)

Gymnastics

Kipping Technique

15:00 Skill Work

(a) Arch to Hollow Swings

(b) Straight-Arm Lever Pull

(c) Bent-Arm Lever Pull aka Gymnastics Kip

(d) Bent-Arm Lever Pull with Arch aka Butterfly Kip

Metcon

Metcon (Time)

4 Rounds:

60x Double-Unders

40x Wall Balls (20/14)

20x Ring Dips
20:00 Time Cap

Scaling Options:

DU = Reps / 60x Singles + 6x Burpees

WB = Height / Load

R. Dips = Reps/Bar / Parallettes