Friday – December 18, 2015

Posted: December 17, 2015 by CrossFit NE Georgia in Workouts

Announcements

Christmas Party is THIS Saturday! For more details please email kelly@crossfitnega.com or visit the Facebook event page

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CrossFit NEGA – CrossFit

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"Now the God of hope fill you with all joy and peace in believing, that ye may abound in hope, through the power of the Holy Ghost." Romans 15:13

“Now the God of hope fill you with all joy and peace in believing, that ye may abound in hope, through the power of the Holy Ghost.” Romans 15:13

Weightlifting

You will use the same weight (75% of 1RM) for all 5 sets

Bench Press (5×5 @ 75%)

Metcon

Metcon (Time)

3 Rounds for Time

75 Double-Unders

10 Back Extensions

10 GHD Sit-Ups

20 (Total) 1-Arm Hang Clean & Jerk #55/#35

RX+

>#55/#35 on Hang Clean & Jerk

Remix:

3 Rounds for Time:

50 Singles

10 Good Mornings w/ Band or Bar

10 AbMat Sit-Ups

10 (Total) 1-Arm Hang Clean & Jerk

Christmas Eve Schedule

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