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December 3, 2013


December 3, 2013


Question of the Day: If you could “get” one CrossFit movement for Christmas, what would you wish for?

drew front squat
Chad & Drew

Workout of the Day
4 Rounds, each for time, at 80%
7 Kipping handstand push-ups
14 Burpees
400m Run
Rest 2:00 b/t rounds


3 Rounds, each for time, at 80%
400m Run
5 clean & jerk 165/115# (fast singles)
10 Toes-to-bar
Rest 2:00 between rounds

Goal on these is to sustain pace for all rounds

Post your scores to the Whiteboard.

11 Responses

  1. John Y

    To Master the 5am Cross Fit get out of bed movement every time. This movement has been WAY to much of a struggle lately. Goal is 4-5 times a week for the next 50 weeks.

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