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Monday 131223

23
Dec

Monday 131223

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Main – CrossFit

Please check the abbreviated schedule this week on Wodify.
We will be taking the Christmas tree donations to the shelter today after the noon class so you still have a little time to bring something in!

Warm-up

Warm-up (No Measure)

Virtual “Fran”
21-15-9
PVC thrusters
Virtual pull-ups

Mobility

Spend a few minutes rolling out your lats and finding a better rack position.

Weightlifting

Thruster (5-5-5-5-5)

Metcon

Satan’s Whiskers (Time)

3 rounds of
10 Chest to Bar Pullups
10 Front Squats (165/115#)
10 Burpees

2 Responses

  1. Cassie

    I haven’t been to any classes that talked about wodify. What do I need to do to find the Boise CF page (which I am assuming is what I want? ).

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