Wednesday – December 9, 2015

Posted: December 8, 2015 by CrossFit NE Georgia in Workouts

Christmas Parade

Announcements

Community Day is THIS Saturday!
Free CrossFit class @ 10:00am

CrossFit NEGA – CrossFit

View Public Whiteboard

Weightlifting

use the same weight for all 3 sets (add 2.5lbs from last week)

Bench Press (3×5)

Metcon

Metcon (Time)

4 Rounds for Time:

21 Box Jumps 24″/20″

18 Wall Ball #20/#14

15 KBS #55/#35

12 Calorie Row

RX+

Box Jumps = 30″/24″

KBS #70/#53

Remix:

4 Rounds for Time:

15 Box Jumps or Steps Ups

12 Wall Ball

9 KBS

6 Calorie Row

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s