Tuesday, 12.16.14

Way to go on all those burpees today guys and gals!! That was a tough one!

To all those doing the squat cycle…4 more days til you max out! Should be a nice little Christmas gift to PR! 🙂

The “CFU Christmas Special” is still on the table until Friday…see Monday’s blog for details!

Hoping to see lots of you on Saturday night for the Christmas Party! Guaranteed to be a good time!

5×2 clean pull + 1 clean + 1 hang power clean start at 65%
Adv: same start at 75%

6 rounds ***same weight for both***
10 power snatch (115/75)
10 back rack box step ups 20/16
10 Box dips\ring
**Scales: 5 or 4 rounds

8min AMRAP 
3, 6, 9…..
Power Snatch 95/65
Box jump over 24/20

5 rounds
400m run
10 situps
5 burpees
200m row
1min rest

Bonus Work
3×3 sets pullup negatives(3-5 sec)
3×12 Supermans
3×20 second 2-pt plank holds

Happy Tuesday!

Work Hard, Eat Clean, Be Blessed!



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