*Scheduling Note*
Monday 12/26:
- 0800 Open Gym
- 0930 CrossFit
Tuesday 12/27 – Friday 12/30:
- 0615 CrossFit
- 0715 Open Gym
- 0900 CrossFit
- 1000 Open Gym
- 1130 CrossFit
- 1430 Open Gym
- 1700 CrossFit
*Barbell will be cancelled this week
All other days will be scheduled normally.
Conditioning
With a partner, one person working at a time, complete for time:
- 100 Dumbbell Thrusters
- 100 Burpees over the Dumbbell
- 100 Double Dumbbell Hang Snatch
- 100-120 Calories
30-minute time cap
Notes
Today’s workout is done with a partner. One person will be working at a time throughout the workout. Your score is the time to complete the prescribed work or the number of reps completed under the 30-minute time cap.
The dumbbell weight should be dictated by the more difficult movement for you. It should be a moderate weight. You should be able to maintain sets of 10 reps unbroken throughout the workout.
The burpees should take no longer than 7-minutes to complete. Adjust the number of reps, if needed.
The calories should take no longer than 6-minutes. Adjust the target number accordingly.