Christmas Wednesday

CrossFit Denham Springs – CrossFit

A few things to to know about this week.

1. Normal hours will be on Monday-Wednesday, “12 Days of Christmas” WOD on Thursday at 9:00am, NO CLASSES on Friday, 9:00am on Saturday.

2. We will do our lifting on Monday- Tuesday, and Wednesday this week instead of Monday, Wednesday, and Friday.

*Llifting is not mandatory today, but we do encourage you to do if you are going to finish this lifting cycle.
**Choose either WOD 1 or WOD 2 for the METCON.

TOROKHITY SNATCH COMPLEX (4 sets of 1; Increase 5-10# from last week)

1 SNATCH + 1 SNATCH BALANCE + 1 OHS

Clean (Work up to 95% for 1 rep)

Clean (2 sets of 1 20# down plus 5-10#)

Metcon (Time)

WOD #1

5 RFT:

20 Box jumps

20 Wall balls

Metcon (Time)

WOD #2

For time:

50-40-30-20-10

Toes 2 Bar

Wall balls

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