Friday 12-21-18

Scheduling Announcements:

December 24th: Open Gym 9AM to 11AM, (12 Days of Christmas WOD)

December 25th: Closed

December 31st: 8am bootcamp 9,10AM Crossfit Only

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WOD

Strength/Skill 

Goat Day! 

A “Goat” movement is a weakness for an athlete. Spend 5:00 Discussing and Scaling for the movements.

Then…

EMOM x 10 MINUTES

Min 1 – Goat Movement #1

Min 2 – Goat Movement #2 

Workout 

OPEN 13.3 

AMRAP x 12 MINUTES

150 Wall Balls (20#@10ft/14#@9ft)

90 Double Unders

30 Ring Muscle Up*

*Sub C2B and downward 

COOL DOWN 

3 Minute Any Machine Flush

+

3 Minutes of Foam Rolling