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12/7/2018

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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:

10x Arch to Hollow Swings

5x Muscle Cleans

5x Front Squats

5x Power Cleans

3x Inch Worms

5x Strict Press

5x Push Press

5x Push Jerk

Weightlifting

Clean and Jerk

Every 2:30 for 15:00

-Perform 2x Touch & Go Power Clean + Push Jerk

-Working Sets

Metcon

Metcon (Time)

30x Toes to Bar

25x Front Squats (185/125)

20x Toes to Bar

15x Shoulder to Overhead (185/125)

10x Toes to Bar

5x Clusters (185/125)
20:00 Time Cap

Scaling Options:

TTB = Leg/Knee Raises

Barbell = Load (155/105) (135/95) (95/65)