Tuesday 11 December, 2012

By 12/10/2012 wod

Did you know about the big Holiday Extravaganza party at The Alley this Saturday?  Clear your calendar if you haven’t already because this is getting huge!  CrossFit Elevation is  joining us and we are going to spend the night bowling, drinking, and eating BBQ to your heart’s content!  Celebrate a big year and the holiday season with us from 8PM to midnight!

Strength

Back Squat: 1X8 @ 70%, 1X5 @ 80%, 1X3 @ 85%, 3X2 @ 90% – rest 90 seconds

-then-

WOD

10 min AMRAP of:

8 Ring Dips
16 KBS 32/24kg

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