Tuesday 12/6/2016


Announcements

Holiday Burpee Extravaganza!!!
Starting today December 1st and running through the 25th, you’re invited to participate in doing 1,225 burpees. These are done at your own leisure and the ones done in workouts do not count. See Alex or Merly for details. 😘

CrossFit Militia – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Strength WOD

Front Squat

4 sets of 5 at 75%

WOD

Metcon (Time)

5 rounds

200m run

14 pull ups

7 snatches @95/65

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